Turn2CrossFit – CrossFit
Warm-up
2 Rounds
:45s of Single Unders
Squat Hold + 10 Thoracic Rotations
10 Kip Swings
:30s Kneeling Thoracic-Spine stretch w/ hands on a box
10 Goblet Squats w/ light KB
Front Squat (5-5-5-5-5)
Build up to approx. 80% of 1RM and start your first set there. Look to rest 3-5 minutes between each set.
Accessory Work
If you have any additional time after your Front Squats you can perform:
3 RNFT
40 AbMat Sit Ups (Weighted if wanted)
10-20m Handstand Walks (sub w/ :30-:45s Handstand Holds)
cool down
Foam roll quads 2 min each leg
Foam roll thoracic spine for 1 min
2-3 min AAB or Rower