Turn2CrossFit – CrossFit
Warm-up (No Measure)
500m row or run
:30 couch stretch
:30 pigeon stretch on box
10 air squats
*3 rounds of :20 sec on :10 sec off*
-jump squats
-goood mornings
-mt climbers
-dead hang on bar
Back Squat
5×10 Back Squat. Go heavier than last time. These reps should be controlled, but fast and explosive out of the bottom. Rest 2 minutes between sets. Complete all sets at the same weight.
“Fall” (AMRAP – Rounds and Reps)
10 Minute AMRAP:
Buy In: DBall Bear Hug Hold 3 Minutes
into…
12 Toes to Bar
12 Burpee Box Jump Overs 24/20
The weight of the DBall or sandbag should be challenging and heavy. It should be heavy enough to put you at a deficit going into the toes to bar and burpee box jump overs. Choose accordingly.
*Once you finish accumulating 3 minutes on the DBall or sandbag hold, finish with as many rounds as possible of the toes to bar and burpee box jump overs.
Score is rounds and reps. Post DBall weight in notes.