Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3:00m row, ski, or bike 10 sumo squats 10 arm circles (forward & backward) Iron cross stretch Thread the needle stretch GRAB YOUR EQUIPENT & DO A FEW REPS “Brad Harper” (Time) 5 Rounds For Time: 18 KB Swings 70/53 13 Burpees 23 Wallball Shots (20/14)Bradley C. Harper, age 23, was …
Thursday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 15/12 cal bike Achilles stretch on rig 10 banded pull aparts (across chest & overhead) 20m high knees 20m butt kickers 10m burpee broad jump 10m bear crawl 12 Min EMOM Clean High Pull + Muscle CleanGradually work up over the 12 sets. Log heaviest lift. “Hop, Skip and Jump” (AMRAP …
Wednesday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run 10m quad stretch Worlds greatest stretch (each side) 10m lateral inch worm 5 yogi push-ups (focusing on stretches the Achilles)https://youtu.be/e1cHdGvFez0 “Murph Prep” (3 Rounds for reps) 8 Min AMRAP: 200m Run 10 Pullups -Rest 3 Min 8 Min AMRAP: 200m Run 20 Pushups -Rest 3 Min 8 Min AMRAP: …
Tuesday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 500m row PVC pass throughs and shoulder stretches 10 PVC good mornings 10 PVC front squats BURGENER WARM-UP 1. Down and finish 2. Elbows high and outside 3. Muscle snatch 4. Snatch drops at 2″, 4″, 6″ 12 Minute EMOM Snatch High Pull + Muscle SnatchGradually work up over the 12 …
Monday
Turn2CrossFit – CrossFit View Public Whiteboard For Quality 4 Sets: 12 Banded Bent Over Rows directly into… 6/side Single Arm Bottoms Up Kettlebell Press -Rest :90 *Post band color and weight in commentsBanded Bent Over Row Demo: https://youtu.be/DgPGoJ7PM1k Single Arm Bottoms Up Kettlebell Press Demo: https://youtu.be/vvXzMUXIYaI “Quicksand” (4 Rounds for reps) Every 5 Minutes for 20 Minutes: 20/16 Cal Bike …
Annie Are You OK?
Turn2CrossFit – Endurance Club View Public Whiteboard Metcon (Time) Annie Are You OK? 500-400-300-200-100 meter Runs 50-40-30-20-10 reps between Runs Round 1: Walking Lunges Round 2: Abmat Sit-ups Round 3: Air Squats 4500 total meters running RX+ is Vested
Saturday Partner WOD!!!!
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 500m Run/600m Row 10 Yogi Push-ups 10 Air Squats 10m Inch Worm 10 Empty Barbell Push Press Metcon (Time) Teams of 2 – I go, you go 60 Rounds for time 3 Burpees 3 Push Presses 75/55 3 Air Squats 3 Abmat Sit-ups~ One partner working at a time. ~ Must complete round …