Chips-er Ahoy‼️‼️

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up

10 Min running clock

8 – 10m shuttle runs (forward & backwards)

8 – Air Squats

8 – Inch Worms

8 – Jumpin Pull Ups

Metcon (Time)

Run 400m ~ Rx+ – Sandbag Carry HAP

50 Wall Ball 20/14

40 Burpee Box Jump Overs

30 Goblet Squats 53/35

20 Air Assault Calorie

30 Goblet Squats

40 Burpee Box Jump Overs

50 Wall Balls

Run 400m Rx+ – Sandbag Carry HAP

Time cap 30 min

cool down

5 Min Air Assault Bike or Rower

Lets keep Rollin’‼️‼️

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up

3 Min Air Assault (stay over 300/225 rpm) or

3 Min Rower (stay over 900/650 pace)or

Run 800m (choose only one)

Then…..

100 Jumping Jacks

100 Single Unders

Shoulder Press (5×3 Shoulder Press)

Spend ONLY 15 minutes

Build to a Heavy Triple

Note: Perform 1 Min of Max Russian Twist 20/14 between each set.

Metcon (AMRAP – Reps)

15 Min amrap

50-40-30-20-10

Double Unders

DB Push Press 50/35

10-20-30-40-50

Pull ups

DB Hang Clean & Jerks 50/45

Rx+ – 1-2-3-4-5 MU’s for the pull ups

*Use only one DB for the Push Press & Hang Clean & Jerks. Alternate sides every 5 Reps. Be sure and pause on the hang clean & jerks at the shoulders before going up. It’s not a snatch!!

cool down

Walk 300m

Tank Top Tuesday‼️

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up

Row 400m

Barbell Warm Up

5 Good Mornings

5 Back Squat

5 Elbow rotations

5 Stiff legged Deadlift

5 Front Squats

Then Partner Carry 300m Alternating at anytime.

Metcon (Time)

For time:

21 Deadlift 225/155

Run 400m

18 Deadlift

Run 400m

15 Deadlift

Run 400m

12 Deadlift

Run 400m

CrossFit mainsite Workout. Modify as needed.

Accessory Work

If time allows.

3 RNFT

20 GHD Sit Ups

20 Alternating Pistol Squats

10 Backwards Overhead Toss w/ 20/10 Slamball (perform outside)