Turn2CrossFit – CrossFit
Warm-up (No Measure)
250m row
Couch stretch
10m elbow/reach stretch
250m row
10 jump squats
10 :03 second tempo push-ups (3 sec up, 3 sec down)
250m row
10 kang squats 45/35
https://youtu.be/p2cQp1aAWjc
Back Squat
Start at 65% of 1RM Back Squat and build each each set 5-4-3-2-1
Record your set of 1
“I Have a Dream” (Time)
10 Rounds:
5 Deadlifts 185/135
5 Bar Facing Burpees
Rx+= 225/155
Metcon (Weight)
Accessory Work:
3 Sets-
10m Banded Monster Walk forward
10m Banded Monster Walk backward
10 Banded Air Squats
*band around thighs
Score= band color in comments