Turn2CrossFit – CrossFit
Warm-up (No Measure)
200m run
10m toe grab
10m elbow/reach stretch
10 air squats
10 good mornings 45/35
10 deadlifts 45/35
100m run
10 wall balls 20/14
5 deadlifts (add weight)
Deadlift
5×5 Deadlift -rest 2 minutes between sets. Try to go heavier than 6/20 or hit around 75-80% of last 2RM
“Hound Dog” (Time)
4 Rounds For Time:
300m Run
12 Deadlifts 225/155
24 Wallballs 20/14
Accessory Work
Metcon (No Measure)
3 rounds
5 rower pike-ups
https://youtu.be/6O8kZDgsRmo
30s L-sit on parallettes or rings
(Can scale with bent knees)
10 banded straight arm lat pull-down
https://youtu.be/crwPTPh8DcQ