Turn2CrossFit – CrossFit
Warm-up (No Measure)
400m run
Iron cross
Thread the needle
7:00 AMRAP OF
10m Duck Walk
10 DB Thrusters (light weight)
20m Bear Crawl (Forward & Backwards)
:30s Handstand Holds
Handstand Skillwork
4 Sets:
A. HS hold w/plate on the floor- lift hands onto plate for 5 steps each side
B. 3 HS walk to wall or HS walk with spotter
-Rest 1 minutes
Score= reps of total steps onto plate
“Cupid’s Arrow” (AMRAP – Rounds and Reps)
20 Minute AMRAP:
10 DB Thrusters 50s/35s
20 HSPU
30 Pullups
40 Abmat Situps
Rx+= GHD situps
Accessory Work
Metcon (Weight)
3 rounds
10 reverse hyper on GHD
https://youtu.be/3vmbvoT2m-U
10 GHD rows
https://youtu.be/hnEEPng9llg
10 lat eccentrics with PVC
https://youtu.be/qsLOcUKKik8
Score weight of rows