Turn2CrossFit – CrossFit
Warm Up #12 (No Measure)
300m Row (casual)
10 Empty BB Squats + 30 sec pause in bottom on last squat
30 Seconds: stretch area of choice
250m Row (75% effort)
5 BB Squats (weighted): 5 second descends + explosive out of hole
30 Seconds: stretch area of choice
200m Row (Sprint)
5 BB Squats around 40-50%
1 minute: stretch area of choice
Recommendations: pigeon, couch, saddle, frog, downward dog (calves), elevated pigeon, calves on post, banded hip stretches, etc.
Back Squat (Then hit 1 rep at 90%)
5 @ 75%
1 @ 80%
5 @ 75%
1 @ 83%
5 @ 75%
1 @ 85%
Log your 90% rep
My Name Jeggs (Time)
Buy In: 20m Walking Lunges
3-6-9-12-9-6-3
Wall Balls
Cal Row
Box Jump Overs
Buy-Out: 20m Walking Lunges
__________________________
RX+
10m Walking Pistols
25/20# Wall Balls
30/24″ Box Jump Overs
Be prepared for that first box jump!