Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) On a 12 min clock: 300m row Iron cross stretch Thread the needle stretch *THEN 3 ROUNDS OF* 200m row 10m burpee broad jump 5 push jerk 45/35 Push Jerk/ Split Jerk (Double Progression Week 1) (5X3) Start at 75-80% of your 1RM Jerk. Similar to our last double progression, we …

Turn2CrossFit – Endurance Club View Public Whiteboard “PUCKER up BUTTer cup” (Time) For Time: 1600m Run 10 GHD Situps 10 Front Rack Lunges 95/65 (R/L=1) 1300m Run 15 GHD Situps 15 Thrusters 95/65 1000m Run 20 Abmat Situps 20 Ball Slams 30/20 700m Run 25 Abmat Situps 25 Deadlifts 95/65 400m Run “Cash Out” with a partner For Time: 100 …

Turn2CrossFit – CrossFit View Public Whiteboard Metcon (Time) For Time: 800m Run Buy In Into 20 rounds of: 10 Situps 8 Thrusters 95/65 6 Burpees over the Bar 4 KB swings 2/1.5 800m Run Cash Out Partners run together. One partner does a full round while the other partner rests.

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run Achilles stretch 5 yogi pushups Pigeon stretch on box 100 singles (25 alt, 25 right, 25 left, 25 alt) 10 box step ups 10 light DB hang power clean & jerks (5 right, 5 left) Metcon (Time) For Time: Team of 2 100 DB Shoulder to Overhead (50s/35s) 200 …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 2:00 min bike (slow) PVC pass throughs 10m elbow/reach stretch 10 air squats 2:00 min bike (moderate) 10 kipping swings or scapula retractions 10 DB front squats (light weight) 2:00 min bike (faster) 5 DB front squats 50’s/35’s Metcon (Weight) 3 Sets: 2 Rope Climbs into… 1 Minute Sandbag/Dball Bear Hug …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) On a 12:00 min clock: 15/12 cal bike Shoulder stretches on rig w/ band 10 hallow body crossover toe touches (R/L=1) 12/9 cal bike 1:00 min handstand hold or plank shoulder taps 10 tuck jumps 10/7 cal bike 10 push-ups 10 box jumps 10 hang power snatches 45/34https://youtu.be/lQoKbu3h97E Metcon (3 Rounds …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 250m row PVC pass throughs and stretches 250m row 10 empty barbell shoulder press 250m row 10 empty barbell hang power cleans and jerks Metcon (Weight) 3 Sets: 8/side Single Arm DB Press in Hollow Position into… :30 Wall Sit Hold -Rest 2 MinutesDemo Video of DB Press in Hollow Position- …