Turn2CrossFit – CrossFit
Firehouse Warm-Up (No Measure)
3-5 Rounds
10 Calories Air Assault Bike
20 Calories Concept 2 Rower
30 Double-Unders
5-7 Minutes Athlete Specific Daily Stretching (No Measure)
Target two problem areas until they aren’t a problem for you anymore. Then target two new areas.
Wendler Warm-Up (No Measure)
Today’s Lift in the following scheme:
1×5 @ 40%
1×5 @ 50%
1×3 @ 60%
then move on to today’s sets
Wendler Week 2 Deadlift (3 @ 70%, 3 @ 80%, 3+ @ 90%)
Calculate Deadlift @ 90% of your TRAINING 1rep max.
Metcon (Time)
5Rounds
10 unbroken Deadlifts @ 40% of 90%
Sprint 100m
20 Hollow Rocks
cool down
lay on back legs up wall and stretch your posterior chain. 120 seconds