Turn2CrossFit – CrossFit
Warm-up
15 Minutes
10 PVC Pass Thru
Row 10 Calories
10 Overhead Squats
10 Box Jumps
10 Alternating Hip Touches (from pull-up bar)
Snatch Balance (3-3-3-3-3)
EMOM every 2 minutes. Increase weight ONLY to a point where you can safely return it to your shoulders. If you keep hitting your vertebrea IT’s NOT WORTH IT!
Metcon (Time)
12 Hang Squat Snatches (95#/65#)
12 GHD Sit-ups
9 Hang Squat Snatches (115#/75#)
18 GHD Sit-ups
6 Hang Squat Snatches (135#/95#)
24 GHD Sit-ups
These weights are suggestions, adjust to a light, medium, and heavy appropriately. If you go heavier go ahead and click Rx+ and write your weights in the comments.