Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m row Achilles stretch Worlds greatest stretch each side 10 PVC pass throughs :30 sec handstand hold GRAB YOUR EQUIPMENT AND PREFORM 5 REPS OF EACH MOVEMENT Arnie (Time) For Time: With a single 2 pood kettlebell: 21 Turkish get-ups, Right arm 50 Swings 21 Overhead squats, Left arm 50 Swings …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3:00 min bike 10m quad stretch 10m knees to chest w/ rotation of hip Pigeon stretch each side 10 air squats 10 cherry pickers 3 wall walks 5 deadlifts 45/35 5 squat cleans 45/35 5 push jerks 45/35 10 Min EMOM Clean w/ pause right above knee + JerkGradually increase weight …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 500m run 10m elbow/reach 10 air squats 10 banded pull aparts (across chest & overhead) 10 arm circles (forward/backward & big/small) 10 open/close arms 5 empty barbell shoulder press Shoulder Press (5×3) Log heaviest set. Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsRx+=vested

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m row Couch stretch (each side) Pigeon stretch (each side) 10 warrior squats (5 each side) 250m row (faster pace) 10 PVC pass throughs 10 PVC overhead squats 10 PVC power snatches 10 Min EMOM Snatch w/ pause right above your kneeGradually increase weight over the 10 sets. Log your heaviest …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run 10m inch worm Banded shoulder stretches on rig 200m run 20m bear crawl For Quality 4 Sets: 6-8 False Grip Ring Pullups directly into… 20m Plate Push -rest :90Scale Ring Pullups with Ring Rows w/false grip and feet elevated. Score is total Ring Pullups per set. False Grip Ring …

Turn2CrossFit – Endurance Club View Public Whiteboard “Strong As A Mother” (AMRAP – Rounds) 36 min EMOM: (6 rounds) Min 1: Plank the entire time Min 2: 15/12 Cal Row Min 3: 1 round of “Cindy” Min 4: Max Hang from Pullup Bar Min 5: Max DB Russian Twists 35/25 Min 6: Rest Cash Out: 1 Mile Run Rx+=vested“Cindy” 5 …

Turn2CrossFit – CrossFit View Public Whiteboard Metcon (Time) With a partner: 100 cal row 20 back squats 135/95 20 abmat ball toss 20/14 80 cal bike 20 front squats 115/80 20 abmat ball toss 20/14 800m run 20 overhead squats 105/75 20 abmat ball toss 20/14 40 cal ski 20 thrusters 95/65 20 abmat ball toss 20/14 20 DU’s (each) …