June 14, 2019

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

Choose a workout and give it everything you got!

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Run/Row/Ski 800m or Bike 4 mins

About 20 minutes of guided stretching

2 Mins PVC Pass Thrus & Stretching

With a band on the rig:

45 Seconds Each Position





Then Lower the band, step into it & pull it into your hip crease. Bend forward like a straight leg deadlift & stretch hamstrings (with your back to the rig)

Then Lower the band & Grab a plate to stretch ankle/calves

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes

2 Ring Muscle-Ups

4 Overhead Squats (135#/95#)

12 Burpees over bar
Coaches & Athletes will determine appropriate substitutions for MU’s on a case by case basis.

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

10 Calories Air Assault Bike

5 Thrusters (135#/95#)

10 Burpees Over Bar

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes

50 Double-Unders

6 Chest to Bar Pull-ups

10 GHD Sit-Ups
Sub Supinated Ring Rows for C2B, or even feet elevated on box for added difficulty.

Sub 20 Ab Mat Sit-ups for GHD Sit-ups