Turn2CrossFit – CrossFit
Warm-up 1 (No Measure)
2 Rounds
250m Row
10m Sampson Stretch
10m Inch Worm
1 Barbell Warm-Up Cycle
Barbell Warm-Up Cycle is…
5 Deadlift
5 Hang Muscle Clean
5 Front Squat
5 Shoulder Press
5 Good Mornings
5 Elbow Roll Forward (each arm)
Split Jerk (5, 4, 3, 2, 1)
18 minutes to complete. log best lift
**2 Split Jerks- PVC/chalk feet before ea set
Goal: Establish moderate/heavy weight ea set
Full Body Barbell Challenge (Weight)
15 min EMOM
5 Deadlifts 95/65
4 Hang Power Clean 95/65
3 Shoulder to Overhead 95/65
2 Reverse Rack lunges (ea Leg) 95/65
RX+ = 115/75
*Weight chosen should be
completed in round 1 within 30sec
Drop weight if time not met
Body-Armor
Tabata Abmat Sit-ups (AMRAP – Reps)
90th: 109 reps
80th: 100 reps
75th: 98 reps