Turn2CrossFit – CrossFit
Warm-up
2 rounds:
250m Row
5 pull-ups
10m Sampson Stretch
15 PVC Good Mornings
20 Banded Pull-Aparts
Drogo (Time)
3 Rounds:
5 Chest to Bar Pull-ups
10 Alternating DB C&J 50/35
**THEN**
2 Rounds:
20 Toes to Bar
60 DUs
**THEN**
1 Round:
50 Wall Balls 20/14
50 Cal Row
**25 minute cap
*Rx+ = Ring MU / 70lbs DB
Body-Armor
3 sets
15 GHD Hip extensions
10 bent over barbell row 95/65