Turn2CrossFit – CrossFit
Warm-up (No Measure)
2:00 ski or row
Shoulder stretchs with band on rig
:30 sec handstand hold
Pigeon stretch on box
10 box step ups
Strict HSPU/Pushups (DBL Progression Week 5)
Choose a scale for the Strict HSPU that you used last week. Perform 3 sets of 6 reps. The goal is to stay on the wall for 6. 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 3×10 for the pushups.
“Patriot” (4 Rounds for reps)
Tabata (:20/:10 for 8 sets)
-Cal Ski
-Abmat Situps
-HS Hold
-DB Box Step Ups 20″ (50/35)
*Complete 8 Rounds of 1 movement and then rotate
Rx+= GHD situps
Score= total reps for each movement
*HS Hold score is 1 for a 20 second hold