Turn2CrossFit – CrossFit
Warm-up
3:00 min bike
couch stretch
pigeon stretch
90/90 hip stretch
5 therapy squats using rig
*2 rounds of*
8/5 cal bike
5 tempo Superman’s
5 back squats
Back Squat
5×8 Back Squats. All sets at the same weight. Use 65% as a guide.
**Hit a max set of strict chest to bar pullups after each set.
Lift every 3 minutes
“E-Bike” (Time)
8 Sets:
100m Sprint
12/9 Cal Bike
-rest :30
Score= Total time
Time Cap 20 Minutes