Turn2CrossFit – CrossFit
Warm-up (No Measure)
400m run
INTO 3 ROUNDS OF:
10m inch worm (focus on stretching shoulders & hamstrings)
Iron cross stretch
5 push-ups
5 deadlifts 45/35
5 hang power cleans 45/35
THEN:
200m run
Add weight to barbell each round
Barbell Cycling
10 Minute EMOM:
1 Hang Power Clean + 1 Hang Power Clean (5 second pause at the knee)
*work up to challenging weight, score your heaviest lift for the complex
“Ursula” (4 Rounds for reps)
4 Sets:
2 Minute AMRAP:
20 Deadlifts 225/155
4 Wall Walks
-Rest 2 Minutes
Rx+= 20′ Handstand Walk
Score total reps.
1 round=24 reps