Workout of the Day

Turn2CrossFit – Endurance Club View Public Whiteboard Run Heavy (Time) RUN HEAVY 5 x 100 10m Burpee Broad Jump 4 x 300 20m DB Walking Lunges (35/20) 3 x 400 30 Banded Good Mornings 2 x 800 40 sec Plank Hold 1 mile 50 Alt Toes 2 Bar* RX+ = Vested *Substitute any Ab work for T2B

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 250m row 10m burpees broad jump 200m run pigeon stretch 10 tuck jumps 250m row 10m knee to chest stretch 20m karaoke Metcon (Time) 15 rounds for time of: 10 partner abmat medball toss 20/14 8 box jump overs 6 burpeesThe BJO’s and burpees is you go/I go style

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m row 10 cherry pickers 10m inch worm iron cross stretch thread the needle stretch 300m row *get an empty bar bell and perform 5-10 reps of your movements* Grab your equipment and get ready Carl Bedigian (Time) 500 meter Row 30 Power Snatches (95/65 lb) 500 meter Row 30 Clean-and-Jerks …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m row PVC pass throughs 10 PVC good mornings 10m elbow/reach 10 yogi push-ups 200m row 10 slow/perfect air squats 5-10 empty barbell good mornings 10 Romanian deadlifts Romanian Deadlift (5×12 @ 30-40% of 1 rep max DL) Romanian Deadliftevery 3 mins Sleigh Bells (Time) 100 hand to hand KB swings …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 15/12 cal assault bike 10m quad stretch 10m toe grab 5 sumo squats 12/10 cal assault bike 5 back squats with a 3 sec hold in the hole 50 singles *start adding weight for back squats* Back Squat (5×5 @ 65-75%) every 2 min stretch achilles in between sets Gift Wrap …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m row :30 couch stretch (each side) :30 pigeon stretch (each side) 10 air squats 20m bear crawl stretch shoulders using bands on the pullup bar 5 push jerks 45/35 *start adding weight for push jerks* Push Jerk (10×2 @ 70-80%) 10 min EMOM Rudolph (Time) 4 rounds for time of: …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run 10m inch worm 5 sumo squats 200m run 10 PVC pass throughs 5 PVC power cleans 5 PVC front squats 5 PVC push jerks 10 activate/deactivate hang from bar 5 power cleans 45/35 5 front squats 45/35 5 push jerks 45/35 Strict Pull-Ups (10, 9, 8, 7,…..1) -Try to …