Turn2CrossFit – CrossFit
Warm-up (No Measure)
2 rounds
-300m row
-10 Up/downs
-6 Ring rows
-:30 Pigeon stretch (each leg)
-Thread the needle (each side)
-Scorpion shoulder stretch
Gymnastics Conditioning
On a 12 minute clock:
Move through the below sequence at a steady pace, but not too fast.
40 DU
10m Handstand walk / 20 second Handstand Hold / 30 second Handstand against the wall
Max L-sit hold
Kiwi (Time)
For Time
2 Ring MUs
10 Power Cleans 95/65
4 Ring MUs
8 Power Cleans 115/80
6 Ring MUs
6 Power Cleans 135/95
8 Ring MUs
4 Power Cleans 155/105
10 Ring MUs
2 Power Cleans 165/110
Rx+ = 185/205/215/225/235