Thursday

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

20/15 cal bike

Couch stretch

Iron cross

Thread the needle

Pigeon stretch

Kipping swings

PVC pass through

10 PVC push jerks

10 PVC OHS

Metcon (5 Rounds for calories)

5 Sets:

1:00 Bike Sprint

-Rest 1 Min

Score= Calories for each round
80-90% effort

“Cactus” (Time)

For Time:

21-15-9

Pullups

Push Jerks 95/65

Into…

9-7-5

Chest to Bar Pullups

Overhead Squats 95/65
Rx+= 135/95, Bar/Ring Muscle Ups