Turn2CrossFit – CrossFit
Warm-up (No Measure)
Run/Row/Bike 3 min
Then….
9:00 min of :50s on, :10s off of: (each movement 3X)
Plank Hold Variations
Inch worm w/ 3s hold in reach
Singles
Accessory Work
10 min EMOM of Deadlifts:
Min 1,2 & 3 – 7 Reps Full ROM
Min 4,5 & 6 – 5 Reps 2-4″ off the ground
Min 7,8 & 9 – 3 Reps Just below the knee
Min 10 – Max Effort DL’s Full ROM
“Cold War” (Time)
5 rounds for time
10 Single arm Russian KB swing left 1.5/1 pood
10 Single arm Russian KB swing right 1.5/1 pood
10 Burpee Box Jump over
10 Handstand Push-ups
Rx+ = 2/1.5 pood
Cold War – Scaled (Time)
4 rounds for time
20 Odd Object Russian swings
20 burpee over object
20 Hand release Push-ups
https://youtu.be/XqWhdjAWdx8
Modifications
Odd Objects for Russian KB Swings & Reps
BBJO Odd Object & Reps
Handstand Holds, Box HSPU & Hand Release PU’s