Turn2CrossFit – CrossFit
Jump Rope Warm-Up (No Measure)
7 Minute Time Cap
100 Singles
50 Left Leg
50 Right Leg
100 alternating leg
50 Double-Unders
100 Singles
5-7 Minutes Athlete Specific Daily Stretching (No Measure)
Target two problem areas until they aren’t a problem for you anymore. Then target two new areas.
Today: Couch Stretch
Wendler Week 4 Deload Week (3×5)
5 @ 40%, 5 @ 50%, 5 @ 60%
Back Squat today
Metcon (AMRAP – Reps)
As Many Reps as Possible in 20 Minutes
Run 300m
35 Air Squats
Run 300m
35 Wall Balls
Run 300m
35 Overhead Squats (95/65)
Run 300m
35 Back Squats (95/65)
Run 300m
35 Medicine Ball Cleans
Run 300m
35 Thrusters (95/65)
Run 300m
35 Squat Cleans (95/65)
Run 300m
35 Squat Snatches (95/65)
When scoring, the run counts as 10 points. If you start the run, and clear the back of the building before time runs out (make the turn), then you get all ten points when you finish the run even if time expired.
cool down
At least 5 minutes of quad & glute stretching, smashing, rolling…