Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 400m Run / 500m Row :30 Pigeon stretch – each side :30 Couch stretch – each side 10 Alternating lunges 10m Bear crawl 10 KB swings – light KB 20 Banded pull aparts Metcon (AMRAP – Rounds and Reps) Partner WOD – Teams of 2 AMRAP 35 mins 100 KB Swings 53/35 2x100m …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run :30 achilles stretch 10 PVC pass throughs 10 hallow to supermans 10 kipping swings *Get ready for WOD. Stretch shoulders more with bands if needed.* AFTER YOUR WOD, PLEASE DO YOUR PUSH-UPS! ASK YOUR COACH FOR THE CHART. Yeti (Time) For time: 25 pull-ups 10 muscle-ups 1.5-mile run 10 …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 15/12 cal bike 25 jumping jacks 10m inchworm 10m Samson stretch 10m toy soldier 10 good morning 45/35 10 deadlifts 45/35 10 hang muscle cleans 45/35 *Add weights* Deadlift (10×2 @65-70%) 10 min EMOM Double Dare (Time) 2 rounds for time: 80/64 cal bike 40 T2B *every 2 min, 3 power …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Run 300 10m Burpee Broad Jump :30 sec ea side Iron cross stretch 15 AAB Cals 5 sumo squats 10 Jumping Pull Ups 5 box step ups 12 Row Cals 10m Toy Soldier 8 empty barbell back squats Start adding weight Back Squat (1×20) Add 5# from 1/19 The Price is …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run :30 couch stretch (each side) :30 achilles stretch (each side) 10 PVC pass throughs 5 burpees 5 ring rows 5 empty barbell strict press Shoulder Press (5×3 @70-75%) Every 2:00 We did this 12/30, so try to go a little heavier Wheel of Fortune (4 Rounds for reps) Four …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) :30 sec on, :20 off of: -high knees -elbow/reach -bear crawl -sumo squats Push-ups (Set 1, set 2, set 3, set 4, set 5) Log set 5 (max) *10 min time cap* Jeopardy (Time) For time: 10, 9, 8,………1 front squats 135/95 10, 20, 30,……….100 DU’sRX+= overhead squats *25 min time …

Turn2CrossFit – CrossFit View Public Whiteboard