Turn2CrossFit – CrossFit
Warm-up
400m row or run
10m elbow/reach stretch
6 90/90 hip stretch
PVC pass throughs & shoulder stretches
10 PVC overhead squats
*3 rounds of*
5 pushups
10 kip swings
5 front squats
6 Sets:
Front Squat (5 Front Squats)
Keep all sets between 70-75% of 1RM. Rest 2 minutes between sets.
“Bewitched” (2 Rounds for reps)
6 Minute AMRAP:
12 Front Squats 95/65
12 Power Snatches
12 Pullups
-Rest 3 Minutes
4 Minute AMRAP:
6 Front Squats 115/75
6 Power Snatches
8 Pullups
Rx+= 6 Bar Muscle Ups (1st AMRAP)
135/95, 4 Bar Muscle Ups (2ndAMRAP)
Score= Total reps for each AMRAP