Turn2CrossFit – CrossFit
Warm-up
500m Row
10m Elbow Reach
10m Broad Jump+ Air Squat
then increase weight in deadlift each round..
3 Rounds-
8 Box Step Ups
8 Ball Slams
5 Deadlifts (Increase weight each round)
Deadlift
15 Minutes to build to 1 rep max or heavy for the day.
Use the rep scheme 5-4-3-2-1-1-1 to find your heaviest lift.
Set yourself up to PR!
“Watermelon” (Time)
For Time:
50 Ball Slams 30/20
500m Run
50 Abmat Situps
500m Run
50 Box Step Ups with Slam Ball
Rx+= GHD Situps
Target Time-13 minutes
Time Cap- 18 minutes