Turn2CrossFit – CrossFit
Warm-up
200m run
10 banded pull aparts (across chest & OH)
10m quad stretch
10m lateral lunge
10m crab walk
10 air squats
*3 rounds of*
5 ring rows
30 singles/DU’s
5 back squats
4 Sets:
Back Squat
5 Back Squats. Go heavier than 1/26. Stay at the same weight for all sets.
-Perform 10 Strict Ring Dips after each set of squats.
-Rest 2 minutes
“3 Legged Race” (AMRAP – Rounds and Reps)
12 Minute AMRAP:
50m Farmer Carry 53s/35s
200m Run
20 Pullups
50 Double Unders
100m=1 rep