Turn2CrossFit – CrossFit
Warm-up (No Measure)
300m run
:30 sec pigeon stretch each side
10 air squats
PVC pass throughs & shoulder stretches
10m inch worm
*2 ROUNDS OF*
3 position squat clean
5 :03 sec tempo supermans
3 Position Cleans
High hang, mid-thigh, & floor
Every 1:30 for 8 sets. Work your way up to a heavy weight for the 3 position squat cleans. Yes, they must be squat cleans.
“High Elevation” (Time)
5 Rounds For Time:
2 Rope Climbs
50m Bear Hug Dball/Sandbag Carry (Pick heavy weight)
20 Abmat Situps
Rx+= GHD Situps
Accessory Work
Metcon (Weight)
3 rounds
10 OH plate squat (can do with kb or db’s)
https://youtu.be/TAqQS0o7-wE
10m monster walk forward
10m monster walk backward