Turn2CrossFit – CrossFit
Warm-up (No Measure)
400m row
Pigeon stretch
10m knees to chest
10m toe grab
Banded shoulder stretches on rig
*THEN 10:00 EMOM DEATH BY*
10m shuttle sprint
2 plank shoulder taps
2 air squats
Add 10m, + 2 taps & squats each min
“Snowy Owl” (5 Rounds for reps)
Every 4 Minutes x 5:
20/15 Cal Row
50 Double Unders
Max Burpees
Metcon (Weight)
Accessory Work:
3 Sets-
:30 hold in GHD parallel to the floor, face up
:30 hold in GHD parallel to the floor, face down
:30 hold at the top of a pullup