Turn2CrossFit – CrossFit
Warm-up (No Measure)
200m run
10m quad stretch
10m toe grab
Shoulder stretches w/ band on rig
200m run
PVC pass throughs
Strict HSPU/Pushup (DBL Progression Week 3)
Choose a scale for the Strict HSPU where you can perform 7 consecutive reps. Perform 3 sets of 7 reps. The goal is to stay on the wall for 7. If you need to kick down and reset that is okay, minimize your rest and kick up and finish your set. Rest 2 minutes between sets. Score= the reps you completed. Make sure to put in the comments what scale you used so that you can stay consistent.
If you cannot kick up to the wall unassisted or would like to build strength with your pushups, use the rep scheme 3×12 for the pushups.
“Moss” (AMRAP – Rounds and Reps)
20 Min AMRAP:
12 Plate Burpee + Ground to OH 45/35
20m Waiter Walk (R)
200m Run
20m Waiter Walk (L)
Waiter Walk Demo: https://youtu.be/L1RAFoFY_fw