Turn2CrossFit – CrossFit
Warm-up (No Measure)
400m row at 22-24 SPM
Couch stretch
Pigeon stretch
:30 handstand hold
300m row at 25-27 SPM
10 warrior squats (5 each side)
10 cherry pickers
200m row at 28-30 SPM
5 deadlifts 45/35
5 squat cleans 45/35
5 front squats 45/35
5 jerks
Metcon (Distance)
Row Sprints
10x :30 ON/:30 REST
*Score is total meters
“Blue Jay” (AMRAP – Rounds)
5 Min AMRAP:
1 Deadlift
1 Squat Clean
1 Front Squat
1 Jerk
Score is total reps and weight lifted. Post weight in comments.
1 rep= 1 complete complex (1DL, 1SC, 1 FS, and 1J)
Rx= 80% of 1RM C&J