Turn2CrossFit – CrossFit
Warm-up
800m Row/Run
10m Spiderman Stretch with Reach
5-10 Push-Ups
10m Walking Toe Grab Hamstring Stretch
5-10 Push-Ups
10m Samson Stretch
5-10 Push-Ups
10m Toy Soldier
5-10 Push-Ups
Wendler Week 4 Deload Week (5 @ 40%, 5 @ 50%, 5 @ 60%)
5 @ 40%, 5 @ 50%, 5 @ 60%
Shoulder Press Today
Metcon (Time)
7 Rounds for time:
7 Push Press (95/65)
7 Hang Power Snatches (same bar)
7 Ring Dips
7 Sumo-Deadlift High-Pulls (same bar
Rx+ sub Hanstand Push-ups, 135/95 for lifts
cool down
5 Minutes Rowing
5 Minutes Stretching