Turn2CrossFit – CrossFit View Public Whiteboard Bench Press 5×4 Rest 2 minutes between sets. (70-80%) add weight from last 5×4 Warm-up (No Measure) 2 rounds on a 10:00 min clock (work fast) 100 singles (both feet & alt) 10m toe grab 10m knee to chest stretch 10m butt kickers 10 air squats PVC Pass Throughs & shoulder stretches 10 bench …
Thursday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) BUY IN 400m run *THEN 2 ROUNDS OF* 10 arm circles (forward & backward) 10 banded good mornings 10 alt. Reverse lunges 10 light weight KB swings CASH OUT 200m run Bulgarian Split Squat 4 sets of 6R/6L *use DBs and add weight as needed “Country” (Time) For Time: 20 KB …
Wednesday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) -Row 12/10 cal -Worlds greatest stretch -PVC pass throughs/around the worlds/and shoulder stretches -Row 12/10 cal -10 air squats -kipping swings -Row 12/10 cal -10 empty barbell thrusters -5 pull-ups Thrusters UB 4×6 Rest 2 minutes between sets. *must be unbroken reps “Hip Hop” (AMRAP – Rounds and Reps) 15 Minute …
Tuesday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3:00 min bike Pigeon stretch Iron cross stretch Thread the needle stretch *THEN 3 ROUNDS OF* 8 medball cleans 20/14 5 push-ups 10 banded tricep pull-downs purple/blackhttps://youtu.be/HXia-KuaBu4 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 …
Monday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warm Up!!!! 12:00 AMRAP OF: 250m row 5 childs pose into yogi push-up 20m high knees 5 deadlifts 45/35 (add weight each round) 10 hallow rocks Deadlift 5×4 Rest 2 minutes between sets. *add weight from last 5×4 “Rock ‘N Roll” (Time) For Time: 30-20-10 Burpee Box Jumps 24/20″ Ball Slams …
SERC
Turn2CrossFit – Endurance Club View Public Whiteboard Run It Back (Time) Run It Back Buy In: 800m Run 10 Rounds: 100m Run 100m Run Backwards 10 GHD 5 Rounds: 300m Run 20 Moon Russian Twist (20/14) 5 Rounds: 100m Sled Drag Backwards 100m Run
Friday
Turn2CrossFit – CrossFit View Public Whiteboard Bench Press 70-80% add weight from last 5×4 Rest 2 minutes between sets Warm-up (No Measure) 400m run 10m toe grab stretch Iron cross stretch (twice each side) Pigeon stretch on box *2 rounds of* 10 push ups 10 KB DL 44/26 10 Russian KB swings 44/26 10 goblet squats 44/26 Lumberjack 20 (Time) …