Turn2CrossFit – CrossFit
Warm-up (No Measure)
2 min bike
Quad stretch
Spider-Man stretch
Broad jumps
Lunges
10 kip swings
10 ring rows
Empty barbell
10 good mornings
5 power cleans
*add weight and warmup for lift
Power Clean (DBL Progression Week 2)
Take one or two sets to work up to what you hit for your 4 reps last week. Once you get to that number, perform 3 sets of 5 reps at that number. Each set must be touch and go reps, no resting the bar on the ground. Rest 2 minutes between sets.
“White Crane” (AMRAP – Rounds and Reps)
20 Min AMRAP:
24/20 Cal Bike
20 Wallballs 20/14
16 Pullups
12 Overhead Lunges with Medball