Turn2CrossFit – CrossFit
Warmup
On a 8:00 clock:
300m run or ski
*Then AMRAP OF*
20m straight leg bear crawl
5 Superman’s
5 cal ski
10 DB Russian twists (r/ 1=1)
Handstand Skill Work
3 Sets:
Overhead DB Hold with 2 DBs
Arms fully locked out overhead with a DB in each hand.
Hold for :45 overhead, then go straight into the shoulder taps. Score= seconds held and then put the weight of the dbs in the notes.
Shoulder Taps
Either wall facing or not. 10 total shoulder taps.
Scale by using a box and going knees/toes on the box with vertical torso. You may also scale up and perform these as freestanding shoulder taps.
Rest 2 minutes between sets.
“Hectic” (2 Rounds for reps)
2 Rounds:
(1:30 of work/ :30 of rest)
-Cal Ski
-HSPU
-Deadlift 225/155
-Abmat Situps/GHD Situps
-Burpee Bar Touch
*Rotate through each station keeping track of reps for each movement.
Rx+=GHD situps