Turn2CrossFit – CrossFit
Warmup
2:00 min bike
:30 sec pigeon stretch
5 deep therapy squats using rig (shift body weight from side to side at bottom)
*3 rounds of*
10 lateral banded walks (5 each side)
5 back squats. 45/35
10 Kip swings
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Back Squat
Take 20 minutes to build to your 1 rep max Back Squat.
Use the following rep scheme to help warmup and build each set.
5-3-1-1-1-1-1
Rest as needed between sets.
“Cliffhanger” (Time)
4 Rounds For Time:
15/12 Cal Bike
20 Hand to Hand KB Swings 53/35
12 Pullups
Rx+= 70/53, 2 Rope Climbs