Turn2CrossFit – CrossFit
Warm-up
400m row
10m elbow/reach stretch
iron cross
thread the needle
90/90 hip stretch
*3 rounds of*
3 power cleans 45/35
3 push jerk
3 back squats
6 kip swings /pull-ups
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6 Sets:
Pause Back Squat
3 Pause Back Squats (Hold 3 seconds at the bottom position) Stayactive and keep tension throughout body at the bottom.
Rest 2 minutes between sets.
*Build in weight as you go.
“I’m Shipping Up to Boston” (AMRAP – Rounds and Reps)
10 Minute AMRAP:
2-4-6-8…
Power Clean and Jerk 135/95
Chest to Bar Pullups
Rx+= 185/135, Bar Muscle Ups
Score= Rounds and reps