Turn2CrossFit – CrossFit
Warm-up (No Measure)
400m Run/ 2 Minute Bike
10m elbow reach stretch
10m inch worm
10 sumo squats
10 air squats
front rack stretch (https://www.youtube.com/watch?v=uUizZGj5sdo)
10m lateral lunge
10m burpee broad jump
then..
grab barbell 10 empty bar front squats and start warming up for front squats
Front Squat
5×3 Front Squat. Rest 2 minutes between sets. Go heavier than last time. All sets at the same weight.
“Equinox” (5 Rounds for reps)
5 Sets:
2 Minute AMRAP/ 1 Minute Rest
12 Lateral Burpees Over Bar
Max Hang Squat Cleans 95/65
Score= Total Hang Squat Cleans each round
Rx+= 15 Lateral Burpees Over Bar
Increase weight every round
95/65
115/85
135/95
155/105
175/125