Workout of the Day

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 Paused Front Squat (5×2) 3 Sec Pause at Bottom 5 x 2 @ 75% Fundoshi (Time) 5 Goblet Squats …

Turn2CrossFit – Endurance Club View Public Whiteboard Metcon (Time) 5 Rounds 400m Run 20 GHD Sit-Ups Agility Ladder x 2 Sled Push DB Farmer Carry Agility Ladder x 2 300m Run 10 Dball over Shoulder

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Coache’s choice Metcon (Time) Grab a partner & go! 400m Run 100 Pull-Up’s 50 Cal Bike 100 Burpees 400m Run 100 AbMat Sit-ups 50 Cal Bike 100 Overhead Alternating Lunges w/ plate (R=1, L=2) 35/25 Run together. Partition all other movements any way you like as long as they are equally shared.

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 Wesley’s Wod (Time) For time (with a partner) Buy-in (share) 56 Box Jump Overs then 22 Rounds (share): 5 …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 1,000m Row Skills E2MOM: 5 Rounds 5 Strict Pull-Ups 5 DB Devil Press (50s/35s) When Push comes to Pull (Time) 21-18-15-12-9-6-3 Hand Release Push-Ups Cal Row * 1 Rope Climb after Every RoundRx+ = Handstand Push-up Body-Armor 4 x 12 Medicine Ball Burpees

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) Back Squat (3,2,1,3,2,1,3,2,1) 9 minute EMOM- Wave Train 3- …

Turn2CrossFit – CrossFit View Public Whiteboard Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance with a dip …