Turn2CrossFit – CrossFit
Rowing Warm-Up (No Measure)
Row 500m
then:
As a class Tabata Row for Calories
Deadlift Warm-Up (No Measure)
10m Inch Worms
10 Barbell Good Mornings (weight optional)
10m Walking Toe Grab Hamstring Stretch
5-10 GHD Back Extensions
Wendler Warm-Up (No Measure)
Today’s Lift in the following scheme:
1×5 @ 40%
1×5 @ 50%
1×5 @ 60%
then move on to today’s sets
Wendler Week 1 Deadlift (1×5 @ 65%, 1×5 @ 75%, 1×5+ @ 85%)
Deadlift 90% of 1rm
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes
15 Kettlebell Swings (70#/53#)
10 KB side bends each side
25m Weighted Prowler Push
15 Weighted Ab Mat Sit-ups (weight behind head)
25m Weighted Prowler Push
Don’t rush the KB side bends, do not hurt yourself. Inhale before you bend, pause, exhale on your way up.