Turn2CrossFit – CrossFit
Warm-up (No Measure)
400m row
Worlds greatest stretch
10m burpee broad jump
5 sumo squats
5 empty barbell back squats
Back Squat w/2 second pause (DBL Progression Week 3)
Take one or two sets to work up to what you did last week. Once you get to that number, perform 3 sets of 6 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.
“Ginkgo” (Time)
For Time:
40 Cal Row
30 Thrusters 75/55
20 Sumo Deadlift High Pull
10 Bar Facing Burpees