Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 2:00 bike Iron cross stretch Thread the needle stretch Worlds greatest stretch *INTO 3 ROUNDS OF* 10m duck walk 10m crab walk 3 push-ups 5-10 kipping swings *THEN* 2:00 bike Pullup/Dip Complex (kipping or butterfly) 20 Minute EMOM: 5 Pullups 5 Ring Dips *This version of the complex will help you …
Tuesday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run :30 sec Pigeon stretch *INTO 2 rounds of* 30 mt climbers (r/l=2) PVC pass throughs 5 PVC power snatches 5 PVC overhead squatsEmpty barbell 2nd round Barbell Cycling Every :30 for 20 minutes: 1 Snatch (Power or Squat) *pick a challenging weight for this (70-80% of 1 RM Snatch) …
Monday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) On a 12:00 min clock: 3 rounds of: 200m run or row 20m bear crawl 10 arm circles (forward & backward) 5 ring rows 5 push/split jerks 45/35Iron cross stretch 2nd round, PVC pass throughs 3rd round instead of arm circles Add weight each round Push Jerk Choose only ONE! Take …
SERC
Turn2CrossFit – Endurance Club View Public Whiteboard Adult PE (Time) Partner WOD!! For Time: Burpee Broad Jump 100m *I go, you go – Partner does 3 you do 3 800m Run (together) Walking Lunge 100m *Synchronized 800m Run (together) Sled Push 100m *I go, you go – Partner does 50m you do 50m 800m Run (together) DBall toss 100m *I …
Saturday Partner Wod!!
Turn2CrossFit – CrossFit View Public Whiteboard Metcon (Time) Team of 2 Wod!!! For Time: 100 Double Unders 1000m Row 40 Thrusters 95/65 100 Double Unders 800m Row 30 Thrusters 95/65 100 Double Unders 600m Row 20 Thrusters 95/65 100 Double Unders 400m Row 10 Thrusters 95/65 100 Double Unders 200m Row 6 Thrusters 95/65
Friday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run 10m quad stretch 20m karaoke 10m high knees 10m butt kickers 10 air squats 20 jumping jacks 5 pushups 200m run “Garrett and Ross- Fly High” (AMRAP – Rounds and Reps) 40 Minute AMRAP: 600m Run 10 Burpees 23 V Ups 20 Hand Release Pushups 20 Jumping Air Squats …
Thursday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 4 rounds of :30 sec on :10 sec off -Singles -Bear crawl -Med ball cleans 16/10 -10m shuttle sprints (forward then backward) Front Squat (Double Progression Week 9) 5×5 -Rest 2 minutes between sets. Use the same weight as last week. “Voldemort” (2 Rounds for reps) 6 Minute AMRAP: Buy In: …