Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 2 (No Measure) 2 Rounds: 10 cal Row/Bike 10m High knee jog 10m Ass kick jog 10m backward jog 10m Fast Jog **then with a light KB** 15 Goblet Squat 10 Single Arm KB Swing (5 each) 15 SDLHP 10 Single Arm KB Should Press (5 each) Max Deficit HSPU (Distance) With a …
Tuesday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 10 Minutes of stretching as needed. Recommendations: Sampson Stretch Greatest stretch of all time Cobra Stretch Hamstring Stretch Coach Stretch PVC Pass through Metabolic Conditioning (No Measure) Bike/Row/Ski Intervals 4 rounds :45/:15 = easy / rest :30/:30 = Moderate / rest :15/:45 = 100% / rest Harrells (Time) 2 Rounds 20 KB Russian …
Never Miss a Monday!
Turn2CrossFit – CrossFit View Public Whiteboard Warm Legs & PVC (No Measure) 2 Rounds 10 Cal Assault Bike 10m Knees to Chest 10m Quad Stretch 10m Lateral Lunge 10m Bear Crawl PVC Pipe: 30 Pass-Throughs Stretch: 0:30 Half Saddle ea side (quad stretch) Back Squat (7 x 3 ) 7 sets of 3 reps @ 72% **15 minute cap** Simplot …
Saturday Partner WOD!!!!
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Coach’s Choice Metcon (AMRAP – Rounds and Reps) AMRAP 30 minutes – Teams of 2 10 Pull-ups 20 Ab-mat Sit-ups 30 Wallballs 20/14 300m Run w/WB – together 20 Pull-ups 30 Ab-mat Sit-ups 40 Wallballs 20/14 300m Run w/WB – together 30 Pull-Ups 40 Ab-mat Sit-ups 50 Wallballs 20/14 300m Run w/ WB- …
Freedom Friday
Turn2CrossFit – CrossFit View Public Whiteboard Warm Up #6 (No Measure) 10 cal Assault Bike 20 Abmat sit-ups 30 PVC pass throughs 10 cal Ski Erg 20 Abmat sit-ups 30 Arm Circles 10 Burpees 20 Abmat Sit-Ups 30 sec Hold on pull up bar 2150 (Time) For Time: 2k Row 100 weighted box step up (20/14lb) 24/20in 50 Burpee Ryan …
Thick Thursday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-Up #7 (No Measure) Buy In: 300m Run 2 Rounds 10m Knees 2 Chest 10m Quad Stretch 10m Lateral Lunge 10m Bear Crawl :30 sec each side: calf stretch :30 sec each side: pigeon Buy Out: 25 Air Squats Handstand Push-ups (30 reps for biggest set) **With an 8 Minute Clock** Complete 30 Handstand …