Turn2CrossFit – CrossFit
Warm-up
400m run
couch stretch
10m elbow/reach stretch
5 therapy squats holding rig
*3 rounds of*
10m high knees
10m butt kickers
5 back squats
Back Squat
5×5 Back Squat. Lift every 3 minutes. All sets at the same weight. Use 70-75% of 1RM as a guide.
**After each set, hit a max set of strict chin ups.
“When I Was Your Age…” (Time)
For Time:
1x 800m Run
-Rest 2 minutes
2x 400m Run
-Rest 1 minute
4x 200m Run
-Rest :30
Score time including rest. These should be sprints. Push the pace and get uncomfortable.