Turn2CrossFit – CrossFit
Warm-up (No Measure)
10/8 cal assault bike (moderate pace)
10m knee to chest
10m quad stretch
10/8 cal assault bike (fast pace)
:30 achilles stretch each side
10 tuck jumps
20m karaoke
Back Rack Lunge (5×10)
2:00 EMOM
Light to moderate weight. Increase weight 5-10 lbs from last week if possible. Weight stays the same for all sets.
Metcon (4 Rounds for reps)
4 5:00 rounds of:
-200m run
-10/8 cal assault bike
-15 box jumps 20/24
-abmat sit-ups with remaining time
**1:00 rest between sets**
RX+= GHD sit-up
**SCORE= abmat reps each round**