Turn2CrossFit – CrossFit
Warm-up
3min Bike/Ski/Row
2Rounds:
10m Broad Jumps with 2 squats
10m Bear Crawl
10 banded pull aparts
10 banded presses
10 Lu Raises
As a Class:
Jerk Dips
Push Press
Jerk Balance
Tall Jerk
Split Push Jerk Behind the Neck
Metcon (No Measure)
Every 1:30 x6
Pause Jerk Dip+ Jerk Dip+Split Jerk.
When you complete your Split Jerk and bring your feet together hold wieght over head for 10 seconds.