Turn2CrossFit – CrossFit
Warm-up
300m row, run, or ski
couch stretch
pigeon stretch
5 air squats
*3 rounds of*
20m Bear crawl
5-10 Kip swings
5 wall therapy squats
150m row
Lifting Complex (Weight)
4 Front Squats
8 Back Squats
55-65% of 1RM Front Squat
*Lift every 3 minutes
Deload week.
Subtract 20 pounds from your heaviest complex.
“Cheers” (AMRAP – Rounds and Reps)
12 Minute AMRAP:
4 Wall Walks
15 Toes to Bars
8 Hang Squat Cleans 115/85
RX+= 155/105