Turn2CrossFit – CrossFit
Warm-up
500m row
:30 sec pigeon stretch on box
10 arm big & small circles ( forward & backward)
10 open/close arms
7-5-3 of:
1 burpee + 1 box step up/jump
Back squats 45/35
Push press 45/35
Back Squat
5×2 Back Squat
Rest 2 minutes between sets.
Try to go heavier than last time. Use fractional plates if needed.
Stay at the same weight for all sets.
“Jeepers Creepers” (AMRAP – Rounds and Reps)
Every 2 Minutes:
8 DB Thrusters 50s/35s
2 Burpee Box Jump Overs 24/20″
*Add 2 BBJO every round and continue until you can’t finish the work in the 2 minutes.
Max out at 20 BBJO (20 Minute Cap)
*Score= rounds and reps completed