Turn2CrossFit – CrossFit
Warm-up (No Measure)
200m run
20m straight leg bear crawl
200m run
20m spiderman crawl
200m run
10m inch worm w/ 1 pushup
Handstand Skill Work
3 Sets:
180* Walk w/Toes on Box
Walk 180* to the right and then back to the left with your toes or knees on the box. The goal of this is to get your torso as vertical as possible. Practice shifting your weight and lifting your hands to move around the box.
5 reps total before moving on to the strict HSPU.
Score=1 rep for there and back 180* around the box
Strict HSPU
6-8 Strict HSPU. For these you may scale with abmats stacked or with toes/knees on the box. Rest 2 minutes between sets.
Score= reps done for a set
“Cruella” (AMRAP – Rounds and Reps)
15 Minute AMRAP:
20m Bear Crawl with DB 50/35
200m Run
20 Pushup+ DB Pull Through
200m Run
100m Run=1 rep
10m Bear Crawl=1 rep
Bear Crawl with DB Demo
https://youtube.com/shorts/GX1-kebFLVU?feature=share