Turn2CrossFit – CrossFit
Warm-up (No Measure)
10 minute AMRAP:
Buy In- 400m row, Pigeon stretch, Iron cross stretch
then…
10 mt climbers (R/L=1)
5 air squats
5 PVC or empty barbell good mornings
10 hallow rocks
10 single arm light weight KB push press (5 each side)
Accessory Work
5 Sets:
6 Shoot Throughs on Paralettes
directly into…
12 Alt. KB Snatches (pick challenging weight)
-Rest 1-2 minutes between sets
https://www.youtube.com/watch?v=B0kKQs-G6Lc
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest