Turn2CrossFit – CrossFit I will post the workout in the morning. View Public Whiteboard Warm-up Run 500m Then…… Partner Up & alternate 20m EACH of: Bear Crawl 25# Plate Push Partner Wheelbarrow Burpee Broad Jump Jumping Jump Rope Partner Carry Cartwheels Backwards Bear Crawl Karaoke Heavy D Ball Note: One partner works at a time unless it is a partner …
Friday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 2:00 row, bike, ski, or 300m run 10m burpee broad jump w/ 2 squats Stretch shoulders on rig with band GRAB YOUR EQUIPMENT AND DO A FEW REPS OF EACH MOVEMENT Dallas 5 (5 Rounds for reps) 5 minutes of: Burpees Then, 5 minutes of: 7 deadlifts, 155 lb. 7 box …
Thursday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m row at 22-24 SPM Couch stretch Pigeon stretch :30 handstand hold 300m row at 25-27 SPM 10 warrior squats (5 each side) 10 cherry pickers 200m row at 28-30 SPM 5 deadlifts 45/35 5 squat cleans 45/35 5 front squats 45/35 5 jerks Metcon (Distance) Row Sprints 10x :30 ON/:30 …
Wednesday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run Achilles stretch 10 PVC pass throughs and stretches 20m straight leg bear crawl 5 sumo squats 50 singles Strict HSPU/Pushup (DBL Progression Week 2) Choose a scale for the Strict HSPU where you can perform 6 consecutive reps. Perform 3 sets of 6 reps. The goal is to stay …
Tuesday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 2 min bike Quad stretch Spider-Man stretch Broad jumps Lunges 10 kip swings 10 ring rows Empty barbell 10 good mornings 5 power cleans *add weight and warmup for lift Power Clean (DBL Progression Week 2) Take one or two sets to work up to what you hit for your 4 …
Monday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m Run Tabata :20/:10 for 8 rounds (alt. movements) Mt. Climbers Air Squats then… 5 empty bar back squats w/2 second pause add weight for back squat Back Squat w/2 second pause (DBL Progression Week 2) Take one or two sets to work up to the number you hit last week …
SERC
Turn2CrossFit – Endurance Club View Public Whiteboard Huckleberry (4 Rounds for reps) 9min on / 1min off Max Reps: Station 1: A: 50 Banded Good Mornings B: 500m Run (No score) Station 2: A: Tire Burpee + Flip + Jump Overs B: 200m Run (Complex = 1 rep) Station 3: A: Alternating Toes 2 Bar B: 300m Run (5 T2B …