Turn2CrossFit – CrossFit
Warm-up (No Measure)
300m run
Pigeon stretch
Iron cross
Thread the needle
*THEN*
1:00 bike
10 goblet squats 26/18
5 KB shoulder press (each side)
1:00 bike
10 back squats 45/35
5 shoulder press
10 Minute EMOM
Back Squat
3 Back Squats at 70- 80% of 1 RM or something that will be challenging for 3 reps.
You will take the back squat from the rack
Shoulder Press
3 Shoulder Press at 70- 80% of 1 RM or something that is challenging for 3 reps. Both of these lifts will be done on the minute. If we don’t have enough racks the shoulder press can be taken from the ground.
“Furby” (Time)
3 Rounds For Time:
21/16 Cal Bike
21 Back Squats 135/95
*take the bar from the ground
Rx+=155/105
Accessory Work
Metcon (Weight)
3 rounds
10 renegade rows
https://youtu.be/G1AcX8Y_byg
10m/side bottom up kettle bell carry
https://youtu.be/V3FjmLsXRBU
5 walk walks