Turn2CrossFit – CrossFit
Warm-up
10 Minute Clock
Run 200m
5 Ashleys
5 Knees to Elbows
then…
Stretch Hips/Legs on a plyo box
Back Squat (8@65% 8@70% 8@75% 8@80%)
Front Squat (5@60% 5@65% 5@70% 5@70%)
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Chest to Bar Pull-up
Burpee
D-Ball (or sandbag) over the shoulder