Turn2CrossFit – CrossFit
Warm-up
400m row
10m elbow/reach stretch
10m butt kickers
iron cross stretch
10 arm circles (forward & backward)
5-4-3
cal row
ashley’s
Ashley = 1 burpee + 1 jumping pull up + 1 air squat
4 Sets:
Back Squat
5 Back Squats (75-80% of 1RM) build to weight and stay at same weight for all sets
*After each set go directly into 10 Strict Pullups
-Rest 2 minutes between sets
“Nebula” (Time)
For Time:
33-22-11
Calorie Row
Wallballs 20/14, 10′
Box Jumps 24/20″