Turn2CrossFit – CrossFit
Warm-up (No Measure)
2:00 min bike
Couch stretch
Pigeon stretch
Iron cross
*INTO 2 ROUNDS OF*
10 cal bike
5 jump squats
7 push-ups
5 back squats 45/35
Add weight 2nd round
Back Squat
5×3 -Rest 2 minutes between sets
*add weight from last 5×3 back squat lift
“Tasmanian Devil” (AMRAP – Rounds and Reps)
15 Minute AMRAP:
10 Thrusters 95/65
10 Lateral Burpees over Bar
10 Cal Bike
Accessory Work
Metcon (Weight)
3 sets
100m single arm farmer kb carry
100m single arm OH kb carry
(Switch arms every 50m)
100m sandbag carry
Rest 2 minutes between sets
Score weight of kb