Turn2CrossFit – CrossFit
Warm-up (No Measure)
2 rounds of:
1:30 min bike (moderate, faster)
10m elbow/reach stretch
10m burpee broad jump w/ 2 air squats
3 back squats 45/35
Add weight 2nd round
Back Squat
6×3 Back Squats (70-80% of 1 RM BS)
-Rest 2 minutes
“Houdini” (Time)
For Time:
21-15-9
Cal Bike
Lateral Burpee over Bar
Thrusters 95/65
Rx+=115/85
Accessory Work
Metcon (No Measure)
EMOM x 8
25 ft handstand walk
Modifications:
Handstand walk to the wall
OR 30s handstand hold steps in place
OR 30s handstand hold static