Turn2CrossFit – CrossFit
Warm-up (No Measure)
200m run
*2 ROUNDS OF*
1:00 jump rope (single, double,..)
10 banded good mornings
5 shoulder mobility supermans
10 alt. Reverse lunges
10 back squats 45/35
https://youtube.com/shorts/_D9w3n3v4V8?feature=share
Back Squat
5×3 -Rest 2 minutes between sets. Choose a challenging weight and stay there for the 5 sets of 3
“Polar Bear” (Time)
For Time:
200m Run
10 Burpee Box Jumps 24/20″
21 Deadlifts 225/155
200m Run
10 Burpee Box Jumps
15 Deadlifts
200m Run
10 Burpee Box Jumps
9 Deadlifts
Rx+=295/205
Metcon (Weight)
Accessory Work:
3 Sets:
5 Tempo Squats (5 second decent, quick up)
5/side Bulgarian Split Squat
5/side Cossack Squat
Score weight for Bulgarian Split Squat