Turn2CrossFit – CrossFit
Warm-up (No Measure)
400m row
10m elbow/reach stretch
10 air squats
10 PVC pass throughs & shoulder stretches
*THEN 7-5-3 OF*
Burpee box jump/step ups
Hang squat cleans
Add weight each round
2 Hang Squat Cleans+ 1 Squat Clean
Every 1:30x 8 sets. Build to a heavy lift for the complex.
“The Upside Down” (Time)
For Time:
600m Run
50 Power Cleans 95/65
40 Box Jumps 24/20″
30 HSPU
20 Burpees
*20 Minute Time Cap
Rx+=135/95
Accessory Work
Metcon (Weight)
3 rounds
5/side hanging windshield wipers
https://youtu.be/jJaP6Zed0LI
20 Russian twists
10 dead bugs with plate
https://youtu.be/4Zag3FKAARU