Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m run 10m toe grab stretch 10m lateral lunge 10 PVC good mornings 15 KB deadlifts 53/35 *THEN I GO, YOU GO w/a partner, 6 rounds of :40 on :20 off* Dball over the shoulder 90/60 Metcon (Weight) Odd Object Strength Work 4 Sets: 20m Sandbag Carry + 1 minute hold …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m row Shoulder stretches w/band on rig 7:00 AMRAP OF 20 jumping jacks 20m bear crawl 20 flutter kicks 10 pushups Handstand Pushup Accessory Work 4 sets: A. 10 Paralette HSPU w/knees or toes on a box. Full Depth on these, scale with abmats if needed. B. 40 second Superman Hold …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run *THEN 3 ROUNDS OF * 20 Mt climbers 10 Russian KB swings 35/26 5 goblet squats 10 plate sit-up into press 15/10https://youtu.be/J6JeIWvcz1c Metcon (Weight) 10 Min EMOM: 2 Hang Clean Pulls + 2 Hang Power Cleans *work up to heaviest for the complex *plan it out so that you …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 9:00 AMRAP of: 1:00 jump rope (single, single, double) 10 Kip swings 3 Ashley’s (burpee/jumping pull-up/2 air squats) 3 thrusters 45/35 Paused Front Squat 5×3 -pause 3 seconds at the bottom of your squat. use (65-70% of 1RM two weeks ago) “Half Life” (Time) For Time: 8 Rounds: 8 Wallballs 20/14 …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 3:00 min Bike/row/ski 3 Rounds: 10 jump tucks 5 push ups 10 PVC pass throughs/arm circles/arm hugs 5 Shoulder press+Push press+Jerk. Jerk Balance Step into full split jerk receiving position. Step about a foot length back with front foot into partial split position. Keeping weight balance evenly, dip straight down, drive straight up, …

Turn2CrossFit – Endurance Club View Public Whiteboard Metcon (Time) About Them Legs 800m Run 2 rounds 100m Walking Lunge 400m Run 1 min Plank Hold Rest 2 min: 800m Run 40-30-20-10 Banded Good Mornings Abmat Sit-ups *200m Run after every set Rest 1 min: 800m Run **RX+ = Vested

Turn2CrossFit – CrossFit View Public Whiteboard “Niagara Falls” (Time) Teams of 3!!! 5 Rounds For Time: 15/12 Cal Bike 12 DB Deadlifts 50s/35s 9 DB Hang Power Cleans *Waterfall style- all partners will complete 5 rounds. Partner 1 hits the bike, partner 2 jumps on the bike and partner 1 moves to the deadlifts and hang power cleans. Once the …