Turn2CrossFit – CrossFit
Warm-up
500m Row
10m elbow reach stretch
10m burpee broad jump
*3 rounds:
10 sumo squats
4 front squats
4 back squats
10 kip swings
(add weight each round and progress the kip swing to knee tucks and then toes to bars)
4 Sets:
Lift every 3 minutes.
Take the front squat from the rack and upon finishing the reps immediately transfer the bar to the back rack and complete the back squats. You may quickly re rack the bar or pop it off your shoulders to the back. Treat this as a complex.
Lifting Complex (Weight)
4 Front Squats
8 Back Squats
55-65% of 1RM Front Squat
*Lift every 3 minutes
*Go heavier than 11/7 or use percentage as a guide.
“Gobble, Gobble, Gobble” (AMRAP – Rounds and Reps)
12 Minute AMRAP:
15 Toes to Bars
4 Thrusters 95/65
100m Run
*continue this order adding 4 Thrusters every round completed.
Rx+=135/95