Turn2CrossFit – CrossFit
Warm-up (No Measure)
500m row
10 banded pull aparts (across chest & OH)
10 banded OHS
*3 rounds of PVC-barbell complex of*
5 Deadlifts
5 hang power cleans
5 strict press
5 OHS
Start with a PVC/weighted PVC if needed. Add weight each round
10 Minute EMOM (Alternating Movements)
Overhead Squat
5 Overhead Squats, may be taken from the rack. Choose challenging weight for 5 reps.
Deadlift
5 Deadlifts choose challenging weight for 5 unbroken reps.
“Amazon River” (Time)
For Time:
30 Pullups
3 Rounds of “DT” 155/105
20 Pullups
2 Rounds of “DT”
10 Pullups
1 Round of “DT”
“DT”
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
Accessory Work
Metcon (Weight)
3 rounds
10 supine lat extensions
https://youtu.be/PD7DV8djisU
10 prone overhead press
https://youtu.be/1JtDUF7sds4
5/side bottom up kettlebell arm bar
https://youtu.be/WgVycA0ODac