Turn2CrossFit – CrossFit
Warm-up
3:00 min bike
pigeon stretch
10 banded pull aparts (OH & across chest)
10 warrior squats
*3 rounds of*
8/5 cal bike
7 supermans
5 back squats
6 Sets:
Pause Back Squat (3 Pause Back Squats. (3 sec pause at the bottom)
Go heavier than last time.
Rest 2 minutes between sets.)
“Bees and Trees” (3 Rounds for reps)
4 Minute AMRAP:
5 Power Snatches 95/65
10 Back Squats
15/12 Cal Bike
-REST 1 minute
4 Minute AMRAP:
4 Power Snatches 115/85
8 Back Squats
12/9 Cal Bike
-REST 1 minute
4 Minute AMRAP:
3 Power Snatches 135/95
6 Back Squats
10/7 Cal Bike
Score= total reps for each AMRAP
Rx+= 115/85, 135/95, 155/105