Turn2CrossFit – CrossFit
Warm-up
Split into 2 teams and Ski Erg race to 100 calories
*Adjust calories based on class size
Back Squat (10×2 @ 75-80% of 1RM)
10 Minute EMOM
2 reps every minute
Metcon (5 Rounds for calories)
3 minute AMRAP X 5 rounds
200m Run
5 back Squats
Cal row with remaining time
*rest 2 minutes between rounds
*Score is calories on rower
*Back Squat weight is as follows
135 /95
115 /80
95/65
75/55
65/45
*Rx+= Assault bike / squat snatch
155/105
135 /95
115 /80
95/65
75/55
Body-Armor
3 Sets
10 Single Arm KB Strict press (5 each arm)
30 Banded Good Mornings