Turn2CrossFit – CrossFit
Warm-up
500m row
pigeon stretch
10 warrior squats
10 banded lat pull downs
10 banded tricep pull downs
*3 rounds of*
5 supermans
3 back squats
1 wall walk
Back Squat
5×2 Back Squat. All sets at the same weight. Use 90+% as a guide. Lift every 3 minutes.
**After each set hit max set of strict pullups
“Shot Clock” (Time)
For Time:
13-11-9-7-5-3
Squat Clean 135/95
HSPU
Rx+=155/105, 4/3″ deficit