Turn2CrossFit – CrossFit
Warm-up (No Measure)
400m row (20-23 spm)
Couch stretch
Worlds greatest stretch
300m row (24-27 spm)
10m toe grab stretch
10m lateral lunge
200m row (28-31 spm)
Banded shoulder stretches on rig
Don’t rush the stretches today!
“Heart On Your Sleeve” (3 Rounds for reps)
4 Sets
1 Minute WORK/ :30 REST
Calorie Ski
-After 4 sets rest 1:30 and transition to next movement
4 Sets
1 Minute WORK/:30 REST
Bar Facing Burpees
-After 4 sets rest 1:30 and transition to next movement
4 Sets
1 Minute WORK/ :30 REST
Cal Row
Score= Total reps/cals for each movement
*Sub ball slams for cal ski if it is full
Accessory Work
Metcon (Weight)
Build to
90s hold bottom of back squat
60s hold bottom of front squat
30s hold bottom of OH squat
All reps 30% of 1RM
Score weight of OHS