Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m row, run, ski, or 25/19 cal bike 10m knees to chest 10m toe grab 20m straight legged bear crawl 10 air squats *GRAB YOUR EQUIPMENT AND PREFORM 3-5 REPS OF EACH MOVEMENT* Johnson (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 9 Deadlifts, 245# 8 Muscle-ups 9 Squat Cleans, 155#In …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 200m run or ski 10m burpee broad jump + 2 air squats :30 sec scapula retraction from pull-up bar 200m ski or run 5 empty barbell power cleans 10 kipping swings Every 1:30 x 10 1 High Hang Clean+ 2 Hang Power CleansLog Heaviest Set “I Am Your Father” (3 Rounds …

Turn2CrossFit – Teens/Juniors CrossFit View Public Whiteboard Every 1:30 x 10 1 High Hang Clean+ 2 Hang Power CleansLog heaviest set Metcon (3 Rounds for reps) 3 rounds: (1 min WORK/ :30 REST) Cal Row Power Clean 95/65 Ring Row Bar Facing BurpeesScore=total Rep each round

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m row, run, or 25/20 cal bike 10m inch worm Iron cross/scorpion stretch 5 push-ups 5 empty barbell bench press Bench Press (5×3) Log Heaviest Set “It’s A Trap” (Time) For Time: 60/48 Cal Bike 1000m Row 800m Run 1000m Row 60/48 Cal Bike

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m ski, run, row 10 PVC pass throughs & shoulder stretches 10 PVC good mornings 5 sumo squats *BURGENER WARMUP* -down & finsh -elbows high & outside -muscle snatch -snatch lands at 2″, 4″, & 6″ -3 overhead squats Every 1:30 x 10 1 High Hang Snatch+ 2 Hang Power SnatchesLog …

Turn2CrossFit – Teens/Juniors CrossFit View Public Whiteboard Every 1:30 x 10 1 High Hang Snatch+ 2 Hang Power SnatchesLog heaviest set Metcon (Time) For Time: 21-15-9 Pushups Situps DB Snatches 35/20

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run 10m toe grab 10m elbow/reach 10 air squats 200m run Banded shoulder stretches on rig For Quality (4×10) 4 Sets: 10 Single Arm DB Row on Bench (5R/5L) directly into… 10 Weighted Pushups -rest :90DB Row Demo: https://youtu.be/xl1YiqQY2vA *a plate can be added to your back for the weighted …