Turn2CrossFit – CrossFit
Warm-up (No Measure)
400m row
10m elbow/reach
5 sumo squats
PVC pass throughs
PVC shoulder stretches
10 PVC good mornings
10 PVC overhead squats
200m row
10 Kipping swings
10 overhead squats 45/35
start to add weight for OHS
Overhead Squat (5×3 every 2:30)
70-80%
Vader (5 Rounds for reps)
5 rounds of 3 min AMRAP
-15/12 cal row
-12 single arm DB push press 50/35
-9 pull-ups
*rest 1 min after each round*
*6 PP on right arm, then 6 PP on left arm*
Start each round with the row