21909 Eastex Fwy, Humble, Texas 77339
info@uturncrossfit.com

7-on-7

7-on-7

Mobility
Laying Front Rack Stretch: 1 Minute

Banded Shoulder Distraction: 1 Minute Each Side

Warrior Squat: 1-2 Minutes

Warm-up
60 Second Bike
6 Inchworms
6 Strict Pull-ups
6 Broad Jumps

30 Second Bike
4 Inchworms
4 Strict Pull-ups
4 Broad Jumps

Shortened Barbell Warmup:
3 Elbow Rotations
3 Strict Press & Reach
3 Romanian Deadlifts
3 Front Squats

Strength
Front Squat
Spend 10 min to find a 3-rep heavy front squat
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7:
4 Bar Muscle-ups
8 Front Squats (185/135)
12/9 Calorie Bike or Row
16 Toes to Bar

Rest 3 Minutes

AMRAP 7:
4 Bar Muscle-ups
8 Front Squats (155/105)
12/9 Calorie Bike or Row
16 Toes to Bar