Turn2CrossFit – CrossFit
Warm-up (No Measure)
2:00 min bike (slow)
worlds greatest stretch
5 sumo squats
1:00 min bike (moderate)
iron cross stretch
thread the needle
10 PVC OH squats
1:00 min bike (fast)
5 empty barbell OH squats
Overhead Squat
Take 15 minutes to build up to heavy 3 RM Overhead Squat using the rep scheme 5-4-3-3-3. Rest 2 minutes between sets.
“Fireworks” (3 Rounds for calories)
6 Minute AMRAP:
60 Deadlifts 115/85
Max Cal Bike
directly into..
6 Minute AMRAP:
45 Hang Power Snatch 115/85
Max Cal Bike
directly into..
6 Minute AMRAP:
30 Overhead Squats 115/85
Max Cal Bike
Score calories on the bike for each AMRAP.