Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 1 (No Measure) 2 Rounds 250m Row 10m Sampson Stretch 10m Inch Worm 1 Barbell Warm-Up Cycle Barbell Warm-Up Cycle is… 5 Deadlift 5 Hang Muscle Clean 5 Front Squat 5 Shoulder Press 5 Good Mornings 5 Elbow Roll Forward (each arm) Skills 4 Rounds of: 6 Alt. Pistols 4 Turkish Get ups …

Turn2CrossFit – Endurance Club View Public Whiteboard Metcon (Time) About Them Legs 800m Run 2 rounds 100m Walking Lunge 400m Run 1 min Plank Hold Rest 2 min: 800m Run 40-30-20-10 Banded Good Mornings Abmat Sit-ups *200m Run after every set Rest 1 min: 800m Run **RX+ = Vested

Turn2CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) In teams of two, 3 rounds of 2:00 max assault bike calories 2:00 max ring dips 2:00 max KB swings (1.5 pood/ 1 pood) 2:00 max DU’s 2:00 max shoulder to overhead (95/65)Fight Gone Bad style, but your rest is while your partner is working. Partner A preforms as many …

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) The Don (Time) For time: 66 Deadlifts, 110# 66 …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 3 (No Measure) 2 Rounds 200m Row 10 Air Squats 5 Med Ball Slams 30 Sec Couch Stretch (ea leg) Thanksgiving (Time) For Time 40-30-20-10 ABMat Sit Ups Wall Balls (20/14) Burpee Box Jump Overs (24/20) At the top of each round: 1500m Row 4 C2B**Rx+ = T2B/RMUs 50 minute time cap

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Spend 3 minutes stretching Then spend 3 minutes on Row, Bike or Ski Handstand walk over or around obstacles. (AMRAP – Reps) ** Log 1 rep for every successful 90 degree turn and/or every step successfully completed. Bear-Zerk (Time) 4 rounds for time: 400m Run 1 Bear Complex 95/75 1 Bear Complex is: …

Turn2CrossFit – CrossFit View Public Whiteboard Deadlift Warm-Up (No Measure) Row 500m **Then** 10m Inch Worms 10 Barbell Good Mornings (weight optional) 10m Walking Toe Grab Hamstring Stretch 5-10 GHD Back Extensions Deadlift (5,4,3,2,2,1,1 ) **12 minutes to establish a heavy set Sprinty (Time) For Time 21-15-9 DB Deadlift (35/25) Push ups Rest 2min 21-15-9 Med Ball Cleans (20/14) Push …