Turn2CrossFit – CrossFit
Warm-up (No Measure)
2:00 jump rope (single, single, double)
Iron cross stretch
Thread the needle
10 open/close arms
*INTO 3 ROUNDS OF*
200m run
6 push-ups
6 banded Russian KB swings 53/35
12 Russian twists 15/10
Handstand Skillwork
4 Sets-
A. Wall walk up to 10 shoulder taps
B. 40m Single Arm OH KB Carry (heaviest possible)
-Rest 1 minute between sets
Score- shoulder taps
“Washington” (3 Rounds for time)
3 Sets:
Buy In- 200m Run
then
21-15-9
Push Press 75/55
KB Swing 53/35
-Rest 1 minute
Score=time for each set
Try to stay consistent and keep weight light so that you can go unbroken.
RX+=95/65
Accessory Work
Metcon (Weight)
3 rounds
5 front rack lunges (barbell) L/R=1
30s front rack hold
From rack, score weight, keep it light if you are doing the open!
Metcon (Weight)
3 rounds
5 front rack lunges (barbell) L/R=1
30s front rack hold
From rack, score weight, keep it light if you are doing the open!