Turn2CrossFit – CrossFit
Warm-up
400m Run
Then
6 Minute AMRAP:
with a 25/15 plate..
10m OH walking lunge
5 Burpee to plate
5 Pullups/Ring Rows
10 dead bugs with plate
4 Sets:
For the next cycle, you may choose either back rack or front rack reverse lunges. Whichever one you choose, you must stay with it for the entire cycle. These lunges will require you to step back and perform 8 on one side and then 8 on the other. Focus on driving up strong on the front leg.
We will be alternating the lunges with Bench Press. For example, 8 lunges each leg and then right into 5 bench press, then rest.
Every 5 MIN, begin a new set.
Back Rack Lunge
8R/8L
These are taken from the ground. Add 10-15# from last week.
Front Rack Lunge
8R/8L
These are taken from the ground. Add 10-15# from last week.
Bench Press
Go heavier than last week.
“Vikings” (AMRAP – Rounds and Reps)
8 Minute AMRAP:
21 Thrusters 95/65
21 Pullups
Rx+=7 Bar Muscle Ups