Turn2CrossFit – CrossFit
Warm-up (No Measure)
300m Run
Tabata :20/:10 for 8 rounds (alt. movements)
Mt. Climbers
Air Squats
then…
5 empty bar back squats w/2 second pause
add weight for back squat
Back Squat w/2 second pause (DBL Progression Week 2)
Take one or two sets to work up to the number you hit last week for 4 reps. Once you get to that number, perform 3 sets of 5 reps at that number. Each squat has a 2 second pause at the bottom (as low as you can go, maintaining proper position.) Rest 2 minutes between sets.
“Pink Flamingo” (Time)
For Time:
300m Run
30 Toes to Bars
30 Push Jerks 95/65
30 Lateral Burpees over Bar