Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 12:00 AMRAP OF: 250m row 2 wall walks 10 russian KB swings 36/26 10m high knees 5 air squats w/ ankle stretches at bottom of squat (move your weight around) Pullup/Dip Complex 10 Minute EMOM: 5 Strict Pullups 5 Strict Dips *This will be a 9 week cycle to improve shoulder …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run :30 pigeon stretch *Into 3 rounds of:* 10/7 cal SkiErg Thread the needle stretch 10m walking lunges 8 alt. toe touches 5 power cleans 45/35 5 push jerks 45/35-PVC pass throughs 2nd round, 10 banded pull aparts 3rd round -Add weight each round Barbell Cycling Every :30 for 20 …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 12:00 min AMRAP of: 15/12 cal bike 10m elbow/reach stretch w/ 5 pushups half way 8 light weight goblet squats 5 push jerks 45/35 (add weight each round) Push Jerk/Split Jerk (Double Progression Week 9) 5×5 -Rest 2 minutes between sets. Use the same weight as last week. “Quidditch” (Time) For …

Turn2CrossFit – Endurance Club View Public Whiteboard Metcon (Distance) Each station 7 Minute AMRAP/ 1 min transition *each partner does the work and then switch 600m run together 100m farmer carry 70s/53s -partner holds plank Then max meters in remaining time 500m run together 15 hip extensions -partner hangs on the bar Then max meters in remaining time 400m run …

Turn2CrossFit – CrossFit View Public Whiteboard Metcon (Time) Team of 2! For Time: 150 Wallballs 20/14 200m Run with Medball 100 Ball Slams 30/20 200m Run with Medball 50 DBall over Shoulder 90/70 200m Run with Medball 100 Ball Slams 200m Run with Medball 150 Wallballs *Run together and trade Medball at 100m. Split up work evenly

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 12:00 AMRAP OF: 12/9 cal bike 5 PVC pass throughs 10m burpee w/ 2 squats 5 ring rows 20 DU’s/ 40 singles 3 deadlifts 45/35 3 push press 45/35 Bradshaw (Time) 10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-undersIn honor of U.S. Army …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) On a 12:00 clock 400m row :30 sec couch stretch each side THEN 3 ROUNDS OF: 150m row 10m walking lunges 3 sumo squats elbow rotations 5 front squatsAdd weight each round Front Squat (Double Progression Week 8) 5×4 -Rest 2 minutes between sets. Use the same weight as last week. …