Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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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