Turn2CrossFit – CrossFit
Warm-up (No Measure)
300m run
Iron cross
Thread the needle
6 warrior squats
*2 rounds of*
10 hallow rocks
10 shoulder taps
10 kipping swings
5 medball cleans 20/14
Handstand Skillwork
4 Sets:
A. 5/side Single Arm Arnold Press with OH hold. Use DBs
B. Max distance HS Walk/ 2-3 attempts at HS Walk to wall/ 2-3 wall walks
-rest 1 minute between sets
-score db weight
https://youtu.be/QnOUIqAVRNI
“Wanna Be A Baller” (Time)
For Time:
40/30 Cal Row
30 Wallballs 20/14
20 Toes to Bars
20/15 Cal Row
30 Wallballs
40 Toes to Bars
Rx+=
For Time:
50/40 Cal Row
40 Wallballs 20/14
30 Toes to Bars
35/20 Cal Row
40 Wallballs
50 Toes to Bars
Accessory Work
3 sets
10/side plank db pull throughs
https://youtu.be/Zko5x2SoQmo
10 prone behind the neck press
https://youtu.be/RMbfb4aXCfs
10 lat eccentrics with PVC
https://youtu.be/qsLOcUKKik8