Turn2CrossFit – CrossFit
Warm-up
Row 400m
Barbell Warm Up
5 Good Mornings
5 Back Squat
5 Elbow rotations
5 Stiff legged Deadlift
5 Front Squats
Then Partner Carry 300m Alternating at anytime.
Metcon (Time)
For time:
21 Deadlift 225/155
Run 400m
18 Deadlift
Run 400m
15 Deadlift
Run 400m
12 Deadlift
Run 400m
CrossFit mainsite Workout. Modify as needed.
Accessory Work
If time allows.
3 RNFT
20 GHD Sit Ups
20 Alternating Pistol Squats
10 Backwards Overhead Toss w/ 20/10 Slamball (perform outside)