Wednesday

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

3:00 min bike

10m quad stretch

10m toe grab

10 PVC pass throughs and stretches

10 PVC push press

5 empty barbell push press

3 RM Push Press (1×3)

12 Minutes to work up to heavy set of 3 Push Press from the rack

Metcon (4 Rounds for reps)

4 x 3 min AMRAP:

1 Rope Climb

4 Single Arm Devil Press 50/35

6 Alternating Step Back Lunges

-Rest 1 Min after each AMRAP