Turn2CrossFit – CrossFit
Warm-up
400m run
couch stretch
pigeon stretch
5 therapy squats on rig
*4 rounds of :20 sec on, :10 sec off*
air squats
box step ups
DB hang c&j’s (light weight & alt arm each round)
4 Sets:
Lift every 3 minutes.
Lifting Complex (Weight)
4 Front Squats
8 Back Squats
55-65% of 1RM Front Squat
*Lift every 3 minutes
Go heavier than 12/5.
“Mr. Grinch” (AMRAP – Rounds and Reps)
12 Minute AMRAP:
20 DB Box Step Ups (alt legs)50/35, 20″
200m Run
20 DB Hang Clean and Jerks (alt every 5 reps)
100m= 1 rep