Turn2CrossFit – CrossFit
Back Squat (7×5)
7 x 5 @ 70%
*Try and go every 2min
cap @ 15min
Warm Legs & PVC (No Measure)
2 Rounds
10 Cal Assault Bike/Ski Erg
10m Knees to Chest
10m Quad Stretch
10m Lateral Lunge
10m Bear Crawl
PVC Pipe:
10 Good Mornings
20 Deadlifts
30 Pass-Throughs
TIME: Explosiveness (Time)
4 Sprint Rounds for Time
200m Sprint
5 Burpees
10 Abmat Sit-Ups
Max HSPU
60 Sec Rest
*RX+ = Vested & Toes 2 Bar or GHD Sit-Ups
*If you fall off wall- you’re done
*Score is Total Time
REPS: Explosiveness Reps (AMRAP – Reps)
Score Total Reps for Explosiveness
Body-Armor
4 Rounds
4 Devil Press (DBs of choice)
8 GHD Sit-Ups
12 Bulgarian Lunges