Turn2CrossFit – CrossFit
Warm-up
2 minute jump rope
then
calf stretch against rig
then
2 sets of-
10 banded good mornings
10 deadlifts
10 front squats
*build in weight for starting sets of deadlifts
Deadlift
1×5 @ 65%
1×5 @ 75%
1×5+ @ 85%
**Use 90% of 1RM for percentages (ex. if you lift 100, use 90 x .65 for your weight of the first set.)
When you get to your last set, it is 5+ reps. This means you will do your max reps and try to hit more than 5.
Score your weight for your last set and put in the comments how many reps you hit on the last set.
“Kickoff” (3 Rounds for reps)
3 Sets:
3:30 AMRAP:
75 Double Unders
25 Front Squats 75/55
Max Situps
-Rest 1 Minute
Score= total situps for each round
Rx+= GHD situps