Turn2CrossFit – CrossFit
Warm-up
500m row
arm circles (forward/backward & big/small)
open/close arms
10m quad stretch
10m knees to chest stretch
5 90/90 hip stretch
*3 rounds of*
10 mt. Climbers (r/l=1)
5 tempo Superman’s
3 back squats
6 Sets:
Pause Back Squat
3 Pause Back Squats. 3 second pause at the bottom.
Rest 2 minutes between sets.
Build up in weight each set and go heavier than last time.
“Donkey Kong” (3 Rounds for reps)
4 Minute AMRAP:
16 Pullups
8 Overhead Squats 95/65
REST 2 minutes
4 Minute AMRAP:
16 Pull-ups
8 Overhead Squats 95/65
REST 2 minutes
4 Minute AMRAP:
16 Pull-ups
8 Overhead Squats
*Start at the beginning of the AMRAP each new 4 minute interval.
Rx+= 95/65, 115/85, 135/95