Turn2CrossFit – CrossFit
Warm-up
In 10:00 mins, FINISH
400m row
couch stretch
pigeon stretch
iron cross
thread the needle
*2 rounds of*
250m row
5 tempo Superman’s
10 knee raises
5 front squats
6 Sets:
Front Squat 1 1/4
You will squat down (ass to grass), up 1/4 of the way, back down, and then stand all the way up.
Build up each set. Go heavier than last week. Rest 2 minutes between sets.
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“Full Court Press” (Time)
For Time:
500m Row
40 Toes to Bar
500m Row
40 Overhead Squats 75/55
500m Row
40 Abmat Situps
*16 Minute Time Cap
Rx+= GHD Situps