Turn2CrossFit – CrossFit
Warm-up
2 Minute Bike
10 Banded Pass Throughs
10 Banded Pull aparts
then
3 sets:
5 Push Press
50m Run
10 Wallballs
*build in weight for push press
Push Press
1×3 @ 70%
1×3 @ 80%
1×3+ @ 90%
**Use 90% of 1RM for percentages (ex. if you lift 100, use 90 x .65 for your weight of the first set.)
When you get to your last set, it is 3+ reps. This means you will do your max reps and try to hit more than 3.
Score your weight for your last set and adjust how many reps you hit on the last set if needed.
“Pile of Potions” (Checkmark)
24 Minute Clock-
Every 2 Minutes:
0-2: 24/20 Cal Bike
2-4: 300m Run
4-6: Max Wall Walks
6-8: 20 Abmat Sit-ups+ 20 Wallballs 20/14
*Once work is complete, rest until the next 2 minutes. Some rounds will be faster than others.
Rx+= GHDs, Max Distance HS Walks