Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 2:00 bike Iron cross stretch Thread the needle 10 arm circles (forward & backward) 10m lateral lunge *THEN 3 rounds of* :30 slow pace, :30 moderate, :30 fast bike 20 Mt climbers 20 flutter kicks Handstand Skillwork 4 Sets: A. :30 Wall Facing HS Hold B. 3 Wall Walks -Rest 1 …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3:00 bike PVC pass throughs/around the worlds/shoulder stretches 10 cherry pickers 10m elbow/reach 10 squats Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 200m run *2 ROUNDS OF* 1:00 jump rope (single, double,..) 10 banded good mornings 5 shoulder mobility supermans 10 alt. Reverse lunges 10 back squats 45/35https://youtube.com/shorts/_D9w3n3v4V8?feature=share Back Squat 5×3 -Rest 2 minutes between sets. Choose a challenging weight and stay there for the 5 sets of 3 “Polar Bear” (Time) For …

Turn2CrossFit – Endurance Club View Public Whiteboard “Trifecta” (15 Rounds for reps) On a continuous 45 min clock… 5 Min AMRAP of each: Cal Bike Meter Run Cal Row 4 Min AMRAP of each: Cal Bike Meter Run Cal Row 3 Min AMRAP of each: Cal Bike Meter Run Cal Row 2 Min AMRAP of each: Air Squats Pushups Pull-ups …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 500m row worlds greatest stretch each side 10 goblets squats with ankle modbility at the bottom 10 shoulder press with kettle bell Tabata every other round Jerk balance Med ball cleans 1 power clean + 1 squat clean + 2 jerks Athlete will perform complex unbroken without letting go of the bar.

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 300m Run 10m High Knees 10 Burpees 200m Run 10m Side Lunge 10m Toe Grab 10 Air Squats 200m Run 10m Butt Kickers 10m Quat Stretch 10 Jumping Jacks Metcon (AMRAP – Rounds and Reps) 25min Amrap 10 Rounds: 8 Wall Balls 20/14 4 Power Cleans 115/85 Then 10 Rounds: 8 Burpees 4 …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run Iron cross Thread the needle 10 open/close arms *2 ROUNDS OF* 10 pushups 10 jump squats 5 shoulder press 45/35Add weight 2nd round Shoulder Press 3×5 -rest 2 minutes in between sets. Add weight from last week. Kobe (AMRAP – Rounds and Reps) 13 Minute AMRAP: 8 Thrusters 95/65 …