Turn2CrossFit – CrossFit
Warm-up
3 Rounds:
200m row
5 Burpees over the rower
5 Single Arm DB Push Press ea side
5 DB Front Rack Squat
10 Minute EMOM
A: Deadlifts
2 Deadlifts at 80-85% of 1 RM
*on each minute perform 2 Deadlifts and 2 Push Press
B: Push Press
2 Push Press at 80-85% of 1 RM
*take the Push Press from the rack
“Playstation” (Time)
For Time:
40-30-20-10
DB Lunges 50/35
Alt. DB Snatches
Lunge in place and hold your DB at your shoulder.
Rx+ hold DB overhead.
Accessory Work
Metcon (Weight)
3 rounds
10/side plank db pull-throughs
3 skin the cats
This is a good video!
https://youtu.be/Gc0CNL5eOlE
10 weighted hanging knee raises
https://youtu.be/cAM1Tm9w8F4