Turn2CrossFit – CrossFit
Warm-up (No Measure)
-400m row @ 22-24 s/m
Achilles stretch on rig
10 banded lat pull downs. Purple/black
-300m row @ 25-28 s/m
Pigeon stretch
10 leg swings on rig. Side to side & front to back
-200m row @ 29-32 s/m
10m toe grab
10m knee to chest stretch
https://youtu.be/Rsw9rNCvnZo
2k Row (Time)
Max Effort 2k Row
800m Run (Time)
Max Effort 800m Run
Metcon (Weight)
Accessory Work:
3 Sets-
10 Pendlay Rows
10/side Bottom Up KB Arnold Press
10 DB Kick Backs
*Score weight for KB Press