Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) On a 15 min clock: 300m run Achilles stretch Worlds greatest stretch Then 4 rounds of: 5 push-ups 10 air squats 100m run Metcon (Weight) 4 Sets: 10 DB Bench Press into.. 1 Minute Plank Hold -Rest 2 Minutes*Choose a challenging weight for the DB Bench Press. “Ballin” (AMRAP – Rounds …

Turn2CrossFit – Endurance Club View Public Whiteboard Armour Up (Time) Armour Up 3 Rounds 500/400/300/200/100m Runs 50/40/30/20/10 reps after each run 1 Max Distance Sled Push Sprint (*anytime) 50- Leg Raise Hold 40- Walking Lunges 30- Squat Press 20- Heisman Shuffle 10- Lateral Burpees over Object Round 1: Plated (15/10) Round 2: Wallball (14/10) Round 3: 50/40/30- Abmat Sit-ups 20- …

Turn2CrossFit – CrossFit View Public Whiteboard Metcon (Time) With a Partner: “I Go, You Go Style” 10 Rounds: 5 Clean and Jerks 135/95 4 Back Squats 3 Front Squats Run 800m (together) Row 1000m (500m each) 10 Rounds: 8 Air Squats 6 Pushups 4 Pullups35 min cap

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 200m row 10 burpees Iron cross stretch 200m row 10m lunges 10 kipping swings 200m row 10 push press 45/35 10 power snatches 45/35 “Oscar” (AMRAP – Rounds and Reps) 23 Minute AMRAP: 9 Devil Press (2×40/25lb) 20 Alternating DB Lunges 9 DB Push Press 20 SitupsThis hero workout is dedicated …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) On a 12:00 clock: 2:00 min moderate pace row Couch stretch Pigeon stretch 300m run PVC pass throughs 2:00 min moderate pace bike 15 russian KB swings 35/26 Metcon (2 Rounds for calories) 4 Minute Max Calorie Row -Rest 2 Minutes 2 Minute Max Calorie Bike “Kite” (5 Rounds for reps) …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run 5 yogi push-ups (really focusing on stretching the calves and Achilles) 10m alligator crawl 200m run 10 air squats 1:00 handstand hold or shoulder taps 100m run 10 empty barbell front squats 2 wall walks Strict HSPU/ Pushup 2 Sets of max reps. *test the RX version of SHPU/Pushups, …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run Achilles stretch 10m quad stretch *THEN ON A 10 MIN CLOCK* 2 rounds of: 30 singles (15 right leg/left leg) 10m burpee broad jump 5 empty barbell power cleans Power Clean Take 15-20 minutes to build to 2 rep max touch and go power clean “Frisbee” (AMRAP – Rounds …