Ninja Turtle

Hammonasset CrossFit – CrossFit

Warm-up

60 Seconds

Easy Row

PVC Straight Leg Swings (30 Each Side)

45 Seconds

Moderate Row

PVC Pass Throughs

30 Seconds

Fast Row

PVC V-Ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Press & Reach

5 Romaninan Deadlifts

5 Front Squats

Mobility

Movement Prep

CTB Pull-ups

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

3 Chest to Bar Pull-ups

TTB

5 Knees to Waist

5 Knees to Chest

5 Toes to Bar

Deadlift

5 Empty Bar Deadlifts

*Build to Light Weight*

5 Pausing Deadlifts (1 Inch off the Ground for 3 Seconds)

Metcon

Score is slowest round.

Metcon (Time)

Every 4 Minutes x 5 Rounds:

3 Chest to Bar Pull-ups

6 Toes to Bar

9 Deadlifts (225/155)

12/9 Calorie Row

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