Thursdays were the Worst-Days, now we work-out instead of a Work-Day

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

2 rounds of:

:30 sec High knees

5 Opposite toe touch v-up’s

:30 sec Butt kickers

5 Burpees/ Jump over a line

Strict Press

4 Sets of Maximum Reps @ 50% of your 1 rep max
Athlete choice today: Strict Press or Deadlift.

Deadlift Stamina

Not for Time:

3-6-9-12-15: Unbroken Deadlifts (60%)
Complete the Deadlifts: all lifts at 60%–working on Stamina.

Let me See You Gobble Gobble- Shake It, Shake It (Time)

5 Rounds for Time

30 sec Plank Hold

25 Goblet Squats (1.5 pood/1pood)

20 Abmat Sit-Ups

15 Alternating Step-back Lunges (goblet hold)

10 Box Step Overs (goblet hold)

400m Run

RX+ = Vested

*Use 50#/35# DB if KB is not available, but hold dumbbell similar to you would with KB

**Box Step Overs should be methodical: attempt the following:

Rep 1:

Left foot up, Right foot up

(turned 90 degrees)

Left foot down, Right foot down

(now looking back at box)

Rep 2:

Right foot up, Left foot up

(90)

Right foot down, left food down

(looking at box)

Body Armor (100 Reps of Each)

Hip Hurdles

Banded Good Mornings
Break down into sets however you prefer. Just get to 100.