Workout of the Day

Turn2CrossFit – Endurance Club View Public Whiteboard Metcon (Time) 4 Rounds for Time: 400m Run/Row 50 Air Squats 300m Run/Row 30 sec Hang from Bar 200m Run/Row 20 GHD Sit-Ups 10/7 Cal Assault Bike RX+ = Vested & 45sec hold Body Armor: 100 PVC Good Mornings

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Coach’s choice Metcon (Time) Get To Work Teams!800m run 50 burpees over the bar 400m run 50 thrusters 95/65 200m run 50 KB swings 50/35 400m run 50 pull-ups 800m run All runs are together. Divide movements evenly. Only 1 athlete works at a time.

Turn2CrossFit – Endurance Club View Public Whiteboard Metcon (Time) Four rounds of: * 400m Run * 50 air squats * 300m Run * 30 sec Hang from Bar * 200m Run * 20 GHD sit-Ups RX+ = Vested Body Armor: 100 pvc good mornings

Turn2CrossFit – CrossFit View Public Whiteboard Warm Legs & PVC (No Measure) 2 Rounds 10 Cal Assault Bike/Ski Erg 10m Knees to Chest 10m Quad Stretch 10m Lateral Lunge 10m Bear Crawl PVC Pipe: 10 Good Mornings 20 Deadlifts 30 Pass-Throughs The Dean (Time) 8 Rounds for time: 11 Single DB Box Step-up (50/35) 22 Unbroken Double Unders 2 Rope …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 2 (No Measure) 2 Rounds: 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) Shoulder Press (5,4,3,1,1) 12 minutes to complete “Continental Soldier” …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 4 (No Measure) 2 Minutes Row/Bike/Ski 3 Rounds 5 Banded Face Pulls 5 Banded Chest Flies 5 Banded Lat Raises Skills 10 minutes to practice Ring MU or Strict Ring MU or MU Kip Liquid Death (Time) 50 DU 2 Iron Legs 95/65 50 Abmat Sit-ups 40 DU 2 Iron Legs 95/65 40 …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 2 Rounds 15 Calorie Assault bike 10 Overhead Squat w/PVC 10 V-ups 10 Superman :30 each leg couch stretch Hang Squat Snatch + Squat Snatch (1 + 1) 1 Hang Squat Snatch + 1 Squat Snatch 12 minutes to build to a heavy Pistol Pete (Version 1) (Time) For time: 21-18-15-12-9-6-3 Alternating Pistols …