Thursday, September 20

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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With 12 Minute Running Clock

20m Walking Lunges

2 Cossack Stretches to each side (

20 Ab Mat Sit-ups

10 Calories on AAB

EMOM x 10

Every :30 seconds for ten rounds (5 minutes total)

Sprint 10m

Metcon (10 Rounds for time)

10 Rounds

Each Round for Time

10 Back Squats (135#/95#)

100m *Sprint*

Rest 30 seconds

*At the coaches discretion, athletes that are not running hard enough will be turned around to run again harder. If the athlete doesn’t run harder this process could painfully repeat itself.

**Sub 10 Calories on the AAB for the sprint, with the same possibility for the coach to make the athlete repeat the 10 calories if the coach doesn’t believe the athlete is in “sprint” mode.

cool down

Couch Stretch Each Leg 1 Minute

Wall Hamstring Stretch 2 Minutes (on your back)