Turn2CrossFit – CrossFit
Warm-up
Alternating EMOM for 8 Minutes:
Odd: Hollow Rock :45 seconds
Even: Superman Rock :45 seconds
100m Row (Time)
100m Row
3 attempts at your best time. Be sure to try different dampener settings.
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
Partner Workout:
20 Double Unders
5 Burpees
5 Toes to Bar
*Partner must hold an empty barbell back squat “in the hole”
Handstand Walk (Max Distance)
5 Minutes of Practice
10 AM Weightlifting Class (1 Rep Max)
Jerk Practice
Footwork Drills
Set Up (Jerk Rack, Barbell & Hand Placement)
Dip Drills
Dip Drive Loose Arms
Dip Drive Punch Down
20 Minutes to Find 1 Rep Max