Turn2CrossFit – CrossFit
Warm-up
400m row
5 cherry pickers
10 arm circles (forward/backward big/small)
10 open/close arms
10 air squats
*2 rounds of*
100m run
5 DL’s
5 WB’s
Deadlift
5×5 Deadlift. All sets at the same weight. Lift every 3 minutes. Use 80+% of 1RM as a guide.
**After each set hit max set of ring/box dips
“Ballin” (AMRAP – Rounds and Reps)
12 Minute AMRAP:
9 Dball/Sandbag over the shoulder 90/70
300m Run
36 Wallballs 20/14, 10′
Rx+=150/100