Turn2CrossFit – CrossFit
Great job to everyone who put their stamp on 19.1 yesterday. Some very impressive efforts!!! If you still need to do it, don’t wait. Trust me, you’ll be happy its done and behind you.
Warm-up
15 Minutes of Knockout/Lightening
*5 Evil Wheels + 100m Run if you get knocked out.
Skills
Hang with Active Shoulders for 60 Seconds total
3 Superman Hollow Pause while hanging
2 Kipping Pull-ups with 1 second pause with chin over bar
3x 1 Pull-up + 1 Kip Swing
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP 20 Minutes
Run 300m
10 Pull-ups
10 Push-ups
15 Ground to Overhead (115#/85#)
One partner runs while the other partner works. Then switch.
Rx+ is
Chest to Bar Pull-ups
Handstand Push-ups
Ground to Overhead 135#/95#)