Turn2CrossFit – CrossFit
Warm-up (No Measure)
3:00 bike
Couch stretch
10 PVC pass throughs
10 PVC good mornings
10 PVC deadlifts
2:00 bike
10m Sampson stretch (focus on stretching the psoas)
10 ring rows
10 empty barbell deadlifts
Deadlift (5×3 70-75%)
“The Grinch” (5 Rounds for reps)
5 Rounds (1 Min Stations):
Calorie Assault Bike
Pinch Plate Hold (35s/25s)
Strict Pullups
-Rest-
Pinch Plate Hold Demo- https://www.youtube.com/watch?v=wd6TBotqpPQ
*When scoring the Pinch Plate Hold, subtract 1 rep for each drop and reset