Turn2CrossFit – CrossFit
Warm-up
2 Min AAB, Rower or Ski Erg
2 rounds
20m Bear Crawl
10 Push Press 45/35
10 Ring Rows
Bench Press (5 x 5 @ 70-75%)
Perform a set of 5 Strict Pull Ups between each set of bench press.
These can be banded or weighted, just be sure to challenge yourself.
Metcon (4 Rounds for time)
4 Rounds
4 Min to complete:
20 Box Jump Overs
10 Handstand Push Ups (4/2″ deficit)
5 Squat Cleans 155/105
*sub Handstand push ups with DB Push Press.
**If you fail during any round, turn your workout into a 16 min amrap and post your total reps in the note section.