Turn2CrossFit – CrossFit
Warm-up (No Measure)
12/10 cal bike
:30 sec couch stretch (each side)
10 warrior squats (5 each side)
12/10 cal bike
10 banded pull aparts (across chest & overhead)
5 push ups
12/10 cal bike
10 thrusters 45/35
Push Press
Use the following rep scheme (5-4-3-3-3) to build to heavy set of 3.
“Sea Legs” (Time)
For Time:
60/48 Cal Bike
50 DB Front Squats 50s/35s
40 Box Jumps 24/20″
Accessory Work
Metcon (Weight)
3 rounds
10 good mornings
10 2″ deficit deadlifts (stay light 30-40%)
20 hip extensions