Turn2CrossFit – CrossFit
Warm-up (No Measure)
300m run
10m quad stretch
10m knee to chest stretch
10m lateral lunge
5 tempo air squats
*3 ROUNDS OF*
1:00 min bike
5 back squats 45/35
Add weight each round
Back Squat
6×3 Back Squat. Rest 2 minutes between sets. Try to go heavier than 6/13, 6/27
“Hellfire Club” (3 Rounds for time)
3 Sets:
15-10-5
Front Squat 75/55
Cal Bike
-After each set, rest 1:30
*Score time for each set.
This should be a light and fast workout, push to make all front squats unbroken.
Rx+=95/65
Accessory Work
Metcon (Weight)
3 rounds
10/side weighted Bulgarian split squats
https://youtu.be/CqqUmfwEuLM
10 deficit deadlifts (stand on 15lb-45lb plates, keep it light)
10/side RDL’s