Turn2CrossFit – CrossFit
Warm-up
3:00 min bike
pigeon stretch
90/90 hip stretch
Banded Achilles stretch
*3 rounds of*
7/5 cal bike
5 back squats
20 singles/DU’s
Back Squat
20 Minutes to build to heavy 1 rep Back Squat. Use the following rep scheme to warm up 5-4-3-2-1-1-1-1…
Rest 2-3 Minutes between sets.
“Spider Plant” (Time)
4 Rounds For Time:
25 Wallballs 20/14
15/12 Cal Bike
50 Double Unders