Turn2CrossFit – CrossFit
Warm-up
500m Row
10m Tin man
10m walking quad stretch
20 pvc pass through
10 PVC overhead squat
Overhead Squat (4×4)
4 sets at 4 reps @ 72%
** 12 minutes to complete
Giantsbane (3 Rounds for weight)
3 Rounds
200m Run
20 Wall Balls 20/14
20 Knees to Elbows
1 Rep OHS for load
**Score is total weight over 3 rounds
18min Cap.
**Rx+ = Toe to bar
Body-Armor
3 giant sets:
30 banded pull aparts
15 good mornings 45/35