Turn2CrossFit – CrossFit
Warm-up
400m row
couch stretch
pigeon stretch
5 sumo squats
PVC pass throughs & shoulder stretches
5 PVC open hand OHS (hold PVC like a server)
*3 sets of*
6 light weight DB front rack lunges
6 DB push jerks
3 OHS
Overhead Squat
5×3 Overhead Squat. All sets at the same weight. Go heavier than 6/8
“Dad Bod” (AMRAP – Rounds and Reps)
15 Minute AMRAP:
500m Row
22 DB Front Rack Lunges 50s/35s
11 DB Push Jerks
1 Rep= 100m Row