Turn2CrossFit – CrossFit
Warm-up (No Measure)
2:00 min bike (slow)
PVC pass throughs
10m elbow/reach stretch
10 air squats
2:00 min bike (moderate)
10 kipping swings or scapula retractions
10 DB front squats (light weight)
2:00 min bike (faster)
5 DB front squats 50’s/35’s
Metcon (Weight)
3 Sets:
2 Rope Climbs
into…
1 Minute Sandbag/Dball Bear Hug Hold
-Rest 2 Minutes
“Astronaut” (3 Rounds for reps)
3x 4 min AMRAP:
20/16 Cal Bike
15 DB Front Squats 50s/35s
Max Chest to Bar Pullups
-Rest 2 Min
Rx+=Bar Muscle Ups
RETEST WORKOUT!!!