Turn2CrossFit – CrossFit
Warm-up (No Measure)
500m row
10 banded pull aparts (OH & across chest)
*INTO 3 ROUNDS OF*
10m burpee broad jump w/2 air squats
5 :03 sec tempo supermans
5 deadlifts
5 front squats
Add weight each round
Front Squat
Take 15 Minutes to build to 1 RM Front Squat. Use the following rep scheme as a guide in building to your 1 RM. (5-5-3-3-1-1-1)
“Pi Day” (AMRAP – Rounds and Reps)
14 Minute AMRAP:
3 Deadlifts 225/155
6 Toes to Bars
9 Air Squats
12 Burpee Box Jumps 24/20″
Rx+=275/205
Accessory Work
Metcon (Weight)
3 rounds
10 prone overhead press
https://youtu.be/1JtDUF7sds4
10 supine lat extensions with PVC
https://youtube.com/shorts/Xqzn43o6nm4?feature=share
THEN 1 round
5/side bottom up kettlebell Turkish get ups
(Go light!)