Turn2CrossFit – CrossFit
Warm-up (No Measure)
1:00 min bike @ converstion pace
Worlds greatest stretch
1:00 min bike @ out of breath talking pace
10 PVC elbow rotations (5 each side)
10 PVC front squats as close to rig as possible
:30 sec @ all out pace
5 empty barbell front squats
Front Squat
5×3 Try to go heavier than last time 8/25
“3 Legged Race” (Time)
For Time:
3 Minute Max Cal Bike
into…
21-15-9
Front Squat 115/75
Wallball Situp 20/14
Rx+=135/95, GHD Situps
Score is total time. Note your max cals at 3 minutes.
*Keep intensity high on this workout. You should be going into the 21-15-9 very tired and gassed from the bike. Push the pace on the bike and trust your fitness. Minimize your rest transitioning between movements and scale workout to be able to hit bigger sets on the front squats.
Wallball situp demo- https://youtube.com/shorts/ikzDlMz_iNY?feature=share