Turn2CrossFit – CrossFit
Warm-up
3min Bike/row/ski
2 Rounds:
10m Lunge with twist to each side
10m spiderman with reach
10 warrior squats
Clean Warm up w/ Barbell:
2 rounds of 5 reps of each movement
Rack deliveries
Tall muscle cleans
front squat
Tall cleans
Front squat presses
https://www.youtube.com/watch?v=oaUrbXs5fe0
Metcon (No Measure)
3 hang dead lift + 1 hang clean
Every 90secs x 7
https://www.youtube.com/watch?v=8kLQHTHx3m0