Turn2CrossFit – CrossFit
Warm-up
Row 400m
Tabata Row for Calories
10m Samson Stretch
10m Toe Grab Hamstring Stretch
1 Minute Couch Stretch each side
Tabata Row Calories (Calories)
8 Rounds of:
Row for Max Calories
:20 Row
:10 rest
Wendler Warm-Up (No Measure)
Today’s Lift in the following scheme:
1×5 @ 40%
1×5 @ 50%
1×3 @ 60%
then move on to today’s sets
Wendler Week 2 Back Squat (3 @ 70%, 3 @ 80%, 3+ @ 90%)
Calculate your numbers off of 90% of your 1 rep max
(These percentages should match the app tdoay)
Metcon (Time)
5 Rounds for time:
10 Back Squats @ 40% 1RM (not from rack)
10 Chest to Bar Pull-ups