Turn2CrossFit – CrossFit
Warm-up (No Measure)
400m row
worlds greatest stretch (each side)
iron cross stretch (each side)
10 air squats
250m row
20 banded pull-aparts (10 overhead & 10 across chest)
5 empty barbell back squats
**HUSSLE!!!!**
Back Squat (establish a 20 rep max back squat)
Warm-up to a weight you can squat for a tough 8-12 reps. Test for next strength cycle.
*about 55% of 1 rep max*
Xll (AMRAP – Rounds and Reps)
12 min AMRAP of:
12 front squats 115/80
12 bar facing burpees
12 HSPU’s
RX+= 155/105, strict HSPU