Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 2:00 min row Worlds greatest stretch 10 warrior squts (5 each side) 10m inch worm 5 deadlifts 45/35 5 :02 sec pause back squats 45/35 Back Squat w/2 second pause (DBL Progression Week 7) Take one or two sets to work up to 5-10 lbs more than what you did last …

Turn2CrossFit – Endurance Club View Public Whiteboard Metcon (Time) Partner SERC 140/112Cal Bike (I go you go) *20 GHDs every 20 Cals (10 each) 1 Mile Run (run together) *10 Push Ups/15 Air Squats every 200m (partners work at same time) 2000/1600m Row (I go you go) * 10 Bulgarian Split Squats (each leg) every 400m (I go you go) …

Turn2CrossFit – CrossFit View Public Whiteboard () Metcon (5 Rounds for time) (In Team of 2): 5 (8) min rounds for time: 8 min time cap: “Karen” • 150 Wallballs 20/14 8 min time cap: • 1,750m Row 8 min time cap: 6 Rounds of “DT” • 12 Deadlifts 95/65 ~ RX+ 115/80 • 9 Hang Cleans • 6 Jerks …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run, row, ski, or 2:00 min bike 10m quad stretch 10m lateral lunge 10 perfect air squats 10 arm circles (forward & backward) 10 arms across your chest (hug yourself) GRAB YOUR EQUIPMENT AND PERFORM 5 REPS OF EACH Ogar (AMRAP – Rounds and Reps) AMRAP 16 Minutes 3 Snatches …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 15/12 cal bike 10m elbow/reach stretch 5 sumo squats 10 PVC pass throughs 10 PVC overhead squats 10 PVC push jerks Metcon (3 Rounds for calories) Bike Intervals: 3 Sets: 1:30 Bike -Rest 1 Min “Wolf Spider” (Time) For Time: 30 Overhead Squats 95/65 30 Bar Facing Burpees 30 Push JerksRX+=115/85

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 200m run Achilles stretch Banded pull-aparts (overhead & across chest) 50 singles 10 KB swings (light weight) 10 superman to hallow rocks Strict HSPU/Pushup (DBL Progression Week 6) Choose a scale for the Strict HSPU that you used last week. Perform 3 sets of 7 reps. The goal is to stay …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 500m row 10m toe grab 10m Spider-Man crawl 10 tuck jumps PVC pass throughs & shoulder stretches 5 power cleans 45/35 Power Clean (DBL Progression Week 6) Take one or two sets to work up to your Power Clean weight from the previous week. Once you get to that number, perform …