Turn2CrossFit – CrossFit
#NeverMissAMonday
Warm-up
3 Rounds
1 Min Bike or Row
4 Spiderman with Reach, each side
5 Walkout with push Up
6 Warrior Squats, each side
Weightlifting
Back Squat (EMOM x 12 Mins )
Minute #1 – 5 Reps @ 75%
Minute #2 – 3 Reps @ 80%
Minute #3 – 1 Rep @ 85%
Minute #4 – Rest
*Post your weight for the 3 heavy sets of 1 at 85%
Metcon
Metcon (AMRAP – Reps)
Tabata x 2 rounds
Alternating…
1. Back Squat 45/35
2. Double Unders
Score is your LOWEST round of each movement added together.
Ex. 10 BS + 30 DUs = Score is 40
cool down
Walk 300m holding 2 KBs of your choice.
Alternate holding 1 KB locked out over head. Switching every 50m.