Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2:00 min jump rope

Banded shoulder stretches on rig

10 banded tricep extentions

10 banded shoulder press

10 ring rows

10m inch worm w/1 push ups

pigeon stretch each side

Squat therapy on wall

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.

“Smalls” (AMRAP – Rounds and Reps)

20 Minute AMRAP:

1 Round of “Cindy”

1 Cluster 135/95


5 Pullups

10 Pushups

15 Air Squats
Rx+= “Mary”


10 Pistols

15 Pullups


Accessory Work

Metcon (No Measure)

3 rounds of:

3 skin the cat (ask coach for help)

5 strict toes 2 bar

7 :07 sec hip extention holds on GHD