Turn2CrossFit – CrossFit
Warm-up (No Measure)
2:00 min ski or bike
PVC pass throughs & shoulder stretches
:30 sec pigeon stretch on box
*2 ROUNDS OF*
50 DU’s
5 jump squats
5 (each side) DB hang C&J Light weight
1:00 min ski or bike (fast pace)
Handstand Skill Work
3 Sets:
Wall Facing HS Hold
Focus on a stacked position. Nose and toes on the wall.
Hold for :30 and then go directly into next movement.
Score 30 seconds for the max reps.
Plate Up/Downs
Focus on shifting weight and lifting hand on and off of the plate.
Up and down off plate is one rep. Perform a total of 10 up/downs.
Use knees or toes on a box to scale the movement.
-Rest 2 minutes
“Tornado” (Time)
5 Rounds For Time:
10 Burpee Box Jumps 24/20″
20 DB Hang Clean and Jerks 50/35
*Alternate every 5 reps on the DB Hang Clean and Jerks