Turn2CrossFit – CrossFit
Warm-up (No Measure)
3:00 min bike at moderate pace
Then 2 rounds of:
-5 “in & out” snake reach w/ PVC (each side)
-5 :03 sec tempo air squats
-5 burpees
-5 single arm DB push jerks 30/20 (each side)
-5 kipping swings
https://youtu.be/Fll7fE98LVk
Fast forward to 3:00 min for quick demonstration
Metcon (Time)
For Time:
50 Strict Pullups
50 Strict Dips
*you may partition anyway, use the same scale for pullups and dips that you have been using.
10 MINUTE TIME CAP
1 second penalty for every missed rep
“Taco Tuesday” (Time)
4 Rounds For Time:
12 Power Cleans 115/75
12 Front Squats
12 Push Jerks
12 Bar Facing Burpees
Rx+=135/95