Monday March 18

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit


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Shuttle Run F+B x4

Shuttle Run Side to Side x4

Toy Soldier 5m

Knee Hug 5m

5 Kip Swings (w/band?)

Run 300m

Ski 10 Calories

Bike 10 Calories

10 Box Jumps

10 Push Press

10 Pull-ups (w/band?)

(try and complete within 15 minutes)


“Operation” Front Squats x8

(With an empty bar, try and stand with your toes in between the rig uprights and perform a squat without the bar touching the uprights.)

This is a crucial awareness as to how far you are letting the bar travel past the balls of your feet while lifting heavy weights. Anything past the balls of your feet will put unnecessary strain at best, and at worst lead to injury.

Front Squat (8 sets of 8 reps)

8 reps in under 30 seconds, followed by 90 second rest.

Start manageable and work up to impossible. Reduce load if you cannot complete 8 reps in 30 seconds

Metcon (Time)

3 Rounds for time:

15 Toes to Bar

15 Box Jump Overs

15 Pull-ups

15 Push Press (95/65)

*15 Minute Time Cap
add one second penalty to your total time for each rep you do not complete.