Turn2CrossFit – CrossFit
Warm-up
3 Rounds:
Row 300m, Run 300m, 20 Cal Ski Erg (Alt each round)
10m Inch Worms
10m Toy Soldiers
10m Spiderman Stretch w/reach
8 Superman to Hollow
7-10 Pull-ups
20m Walking Lunges
10 Back Squats empty Bar
*20 minute time cap
Back Squat (1 Rep Max)
Metcon (Time)
3 Rounds for time of:
15 Pull-Ups
15 Back Squats (135#/95#)
When you are done with your 1 Rep Max, go ahead and knock out this workout. No need to wait for the whole class.