Turn2CrossFit – CrossFit
Warm-up (No Measure)
400m row
10m quad stretch
Pigeon stretch
PVC pass throughs
10 PVC overhead squats
Kipping pull-ups
Back Squat w/2 second pause (DBL Progression Week 9)
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.
*Last week of this progression
“Quatro” (4 Rounds for time)
4 Sets:
Every 4 Minutes, complete:
14 Pullups
7 Overhead Squats 115/75
250/200m Row
*Score is your time for each set.
Rx+=18 Pullups, 9 Overhead Squats