Turn2CrossFit – CrossFit
Warm-up (No Measure)
300m run
:30 sec pigeon stretch
10 warrior squats (5 each side)
*3 rounds of*
1:30 min bike
5 Superman’s
5 back squats 45/35
Add weight each round
Back Squat
5×2 Back Squat. Go heavier than last time (8/29) Rest 2 minutes between sets. All sets at the same weight.
“Screen Pass” (AMRAP – Rounds and Reps)
6 Minute AMRAP:
15/12 Cal Bike
30 Wallballs 20/14
-Rest 3 Minutes
then perform what you did in the AMRAP (total rounds and reps) for time.
*Score is AMRAP and time will be scored in the notes.
Push yourself on the first part of this workout. You will have a solid 3 minutes rest to recover and get ready to hold your pace on the second part. This workout is easy to sandbag and it is obvious if you choose to do so. Trust your fitness and push the pace on the AMRAP. Have fun!