Turn2CrossFit – CrossFit
Warm-up
500m row
:30 pigeon stretch on box
5 squat therapy using rig (shift weight in ankles at bottom)
*3 rounds of*
10m Bear crawl
10 alt lunges (r/l=2)
3 front squats 45/35
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 (4 Rounds for weight)
4 Front Squats
8 Back Squats
@ 55-65% of 1 rm front squat
“Freeze” (Time)
5 Rounds For Time:
3 Wall Walks
12 Alternating Box Step Ups with DB 50/35
Rx+= 25′ HS walk, Pistols (Alternating legs)