Turn2CrossFit – CrossFit
Warm-up
Run 400m
10m Spiderman w/Reach
10 PVC Pass Through
10 PVC A.T.W. (10L/10R)
10 V Ups
10 Banded Good Mornings
10 Sumo Squats (Work upright torso, driving knees out)
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
1000m Row Buy In
Then…
5 Goblet Squats 53/35
10 T2B
15 Deadlifts 185/135
Rx+ – 70/53 & 225/155
Perform the 1000m Row only once, then the remaining workout is the AMRAP.
Accessory Work
3 RNFT
15 Deadlift Dimmels
https://youtu.be/YGSdeOvpc-Q
20 Banded Russian KB Swings
https://youtu.be/NrrPr1pAtqw