Turn2CrossFit – CrossFit
Warm-up
On a 10:00 clock:
2:00 min bike (moderate pace)
:30 couch stretch
Iron cross stretch
Thread the needle stretch
Downward dog stretch (focus on stretching the shoulders)
10 open/close arms
*THEN*
10-1 jumping jacks
1-10 power cleans 45/35
Power Clean
Every 2 minutes for 5 sets.
7 Touch and Go Power Cleans
Try to go heavier or match what you did last time for 6 reps. All sets at the same weight.
“Witches” (4 Rounds for reps)
4 Rounds:
3 Minutes WORK/ 2 Minutes REST
12/9 Cal Bike
3 “BB Complex”
Max Pullups
BB Complex= 1 Power Clean+ 1 Hang Squat Clean
Rx= Use same weight as touch and go power cleans
Score= Reps of Pullups
Post weight used in notes.