Turn2CrossFit – CrossFit
Warm-up (No Measure)
500m row
Pigeon stretch
7:00 AMRAP of:
10 Russian twists 15/10
5 plate halos 15/10
50m run
4-8 front rack elbow rotations 45/35
3 pause front squats 45/35
https://youtu.be/EJTMDBidQ5g
Paused Front Squat
5×3 -Rest 2 minutes between sets. Increase weight from last lift 2 weeks ago.
“I Got 5 On It” (3 Rounds for reps)
5 Min AMRAP:
5 Front Squats 135/95
5 Lateral Burpee over Bar
50m Run
-Rest 1 Min
5 Min AMRAP:
5 Thrusters 135/95
5 Rope Climbs
-Rest 1 Min
5 Min AMRAP:
5 Front Squats
5 Lateral Burpee over Bar
50m Run
Rx+=155/105
Score total reps for each AMRAP
Accessory Work
3 sets
10 standing lateral db raises
5 wall walks (banded if possible)
10 seated db shoulder press