Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 2 rounds of: 15/11 cal row/skierg Iron cross & thread the needle/PVC pass throughs 20m bear crawl 10m high knees 10m burpee broad jump w/2 squats 5-8 shoulder press 45/35Row a round, ski the other Shoulder stretch a round, PVC pass throughs the other Shoulder Press 3×5 -Rest 2 minutes between …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m Run Couch Stretch then 4 sets, every :15 switch movements: Jumping Jacks Air Squats Mt. Climbers Jumping Squats Then set up bike seat 3 sets on the bike: :30 Easy :20 Moderate :10 All Out Sprint *Pay attention to RPMs Metcon (3 Rounds for time) Assault Bike Conditioning: 3 sets: …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) On a 12:00 clock: 400m run Achilles stretch on rig *AMRAP OF* 2 wall walks 10m bunny hop singles (forward & backward) 10m lateral lunge 10 medball cleans 20/14 HS Walk Accessory Work 4 Sets For Quality: A. With your feet/knees on a box, walk 360 degrees and back around the …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run Pigeon stretch each side 5 sumo squats T-Spine rotation w/PVC stretch (each side) *THEN 2 ROUNDS OF* 2:00 jump rope (1:00 2nd rd) 10 air squats 5 snatch high pulls 45/35 5 snatches 45/35 5 hang cleans 45/35 5 front squats 45/35 5 shoulder to overhead 45/35Add weight 2nd …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 250m row Couch stretch 10m elbow/reach stretch 250m row 10 jump squats 10 :03 second tempo push-ups (3 sec up, 3 sec down) 250m row 10 kang squats 45/35https://youtu.be/p2cQp1aAWjc Back Squat Start at 65% of 1RM Back Squat and build each each set 5-4-3-2-1 Record your set of 1 “I Have …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 3 mins Bike Lacross ball smash traps and scaps Worlds greatest stretch 3 rounds: 10 shoulder press with bar 10 air squats 10 arm circles Then Burgener warm up as a group. Weightlifting Tall Snatch 5×5. Stay light. Looking for fast turnover. https://www.youtube.com/watch?v=kD44SCjoVew 5 sets of 3 power snatches at high hang position …

Turn2CrossFit – Endurance Club View Public Whiteboard Break it Down (Time) Partner WOD For time 10-20-30-40-50 Toe to Rings *300m run after each set 10-20-30-40-50 GHDs *300m run after each set