Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

On a 12:00 min clock

300m run

PVC pass throughs & shouler stretches


10/8 cal bike

5 medball cleans 20/14

5 kipping swings

Pullup/Dip Complex

10 Minute EMOM:

5 Strict Pullups

5 Strict Dips

*This will be a 9 week cycle to improve shoulder strength and stability with our pulling and pushing movements. You may scale accordingly by reducing reps or using bands. If you complete this on the minute for 2 cycles, add 1 rep. It is encouraged to go unbroken, however it counts as a completed complex if you are able to do the 5 strict pullups and 5 strict dips within the minute for 10 sets.

“Tony Stark” (Time)

4 Rounds For Time:

20/15 Cal Bike

10 Hang Power Cleans 115/75

10 Chest to Bar Pullups
Rx+=175/115, 5 Bar Muscle Ups

Accessory Work

Metcon (No Measure)

3 rounds

10 v-ups

10 rower pike ups


30s Superman hold