Turn2CrossFit – CrossFit
Warm-up (No Measure)
300m run
10 Banded pull aparts (across chest & OH)
10 Banded good mornings
1:00 Handstand hold
*INTO 2 rounds of*
1:30 bike
10 deadlifts 45/35
10 push press 45/35
Add weight 2nd round
Strength EMOM
10 Minute EMOM: (ALT MOVEMENTS)
Min 1- 8 Deadlifts
MIn 2- 8 Push Press
Pick a challenging weight for each movement. (50-60% of 1RM) If possible, share a bar with someone and go on alternating minutes.
Score TOTAL weight in notes.
“Shoot Out” (3 Rounds for reps)
4 Minute AMRAP:
12 Deadlifts 225/155
12 HSPU
-Rest 1 Minute
4 Minute AMRAP:
Max Cal Bike
-Rest 1 Minute
4 Minute AMRAP:
12 Deadlifts
12 HSPU
Score= total reps for each AMRAP
Accessory Work
Metcon (Time)
Run 1 mile
200m moderate/recovery pace
200m fast pace