Turn2CrossFit – CrossFit
Warm-up (No Measure)
20/15 Cal Row
20 Banded pull apart
10 Banded pass throughs
20/15 Cal Row
then 2 rounds:
5 Box/Ring Dips
10 Ring Rows
10 Push Jerks
Strict Pull-Ups
Perform 3 sets of max strict pullups. Rest 2 minutes between sets.
Ring Dips
Perform 3 sets of max strict ring dips. Rest 2 minutes between sets.
“Giddy Up” (4 Rounds for reps)
4 Sets:
3 Minute AMRAP:
20/15 Cal Row
12 Push Jerks 95/65
Max Pullups
-Rest 2 Minutes
Rx+=155/105, Bar Muscle Ups
Accessory Work
Metcon (Weight)
OPTIONAL
3 rounds
20m bottom up kettlebell walk
https://youtu.be/V3FjmLsXRBU
8/side bottom up kettlebell kneeling press
https://youtu.be/KV-I2ven4xQ
10 supine eccentric lat raises with PVC
https://youtu.be/pktLlIRiqTk