Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m row iron cross stretch thread the needle *THEN 3 ROUNDS OF* Kipping swings 10 walkings lunges 30 MT climbers 10 Russian KB swings 35/26 Bulgarian Split Squat 4 Sets: 6R/6L rest 2 minutes between sets “You don’t know me, son!” (2 Rounds for reps) 7 Minute AMRAP: 15 Box Jump …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3 rounds of: 200m run :30 downward dog PVC pass throughs 5-10 power snatches (1st PVC, 2nd empty barbell, 3rd add weight) Power Snatches UB 4 Sets of 5 Power Snatches *must be touch and go, unbroken sets Rest 2 minutes between setsChoose moderate to heavy weight “Who’s gonna carry the …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3:00 bike Pigeon stretch *THEN 3 ROUNDS OF* 20m high knees 5 air squats 10m duck walk 10 banded pull aparts (across chest & overhead) purple/black 10 banded tricep pull downs. purple/blackhttps://youtu.be/N-BwJukI2_I Pullup/Dip Complex 10 Minute EMOM: 5 Strict Pullups 5 Strict Dips *This will be a 9 week cycle to …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Buy in: 300m run 3 rounds of: -20m Bear crawl -5 ring rows -5-10 deadlifts 45/35 Buy out: 200m runAdd weight each round Deadlift 5X4 Rest 2 minutes between sets. Use 70-80% of weight from initial 1 rep max/heavy deadlift. “Callous Your Mind” (Time) For Time: 10-1 Deadlifts 185/135 Burpees *100m …

Turn2CrossFit – Endurance Club View Public Whiteboard

Turn2CrossFit – CrossFit View Public Whiteboard Bench Press 5X5 Rest 2 minutes between sets. 55-65% of the heavy bench press from last week. Warm-up (No Measure) 2:00 bike Worlds greatest stretch *THEN 3 ROUNDS OF* 10 banded pull aparts (across chest & overhead) 10m burpee broad jump 15 russian KB swimgs 35/26 10 goblet squats “Eleven 11” (AMRAP – Rounds …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run Pigeon stretch Iron cross stretch PVC pass throughs *THEN 2 rounds of* 2 wall walks 10 kipping swings 5 jump squats 5 PVC overhead squats 5 PVC hang squat snatch 5 PVC power cleansEmpty barbell 2nd round Bulgarian Split Squat 4 Sets: 5R/5L Rest 2 minutes between sets https://www.youtube.com/watch?v=JLEyaXRMv8o*Start …