Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups DipsSubstitute hollow rock & supermans for the sit-ups & Back extensions. Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP 400m Run 8 D-ball over shoulder 90/60 1 Rope ClimbRx+= Legless **For …

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 Sumo Deadlift (5×2) Metcon (Time) 3 Rounds for Time: 50 DU 15 Ring Dips 10 Deadlifts 135/95 5 Thrusters …

Turn2CrossFit – Endurance Club View Public Whiteboard EMOM: Metcon (5 Rounds for reps) 15 MIN ALTERNATING EMOM: Minute 1: 10 Barbell Windshield Wipers Minute 2: 4 Dual DB/KB Deadlift + 4 Dual Clean + 4 Walking Lunges (ea side) Minute 3: 30 sec Air Assault Bike (75-80%) Score = Total Calories https://www.instagram.com/p/B4XjtmLlljm/?igshid=a68upka8wogl 5 MINUTE REST RUN: Metcon (Time) 5 Rounds …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Coach’s Choice Metcon (AMRAP – Rounds and Reps) 33 min AMRAP Partner 1: AMRAP 2 Rope Climbs 7 Front Squats 95/65 14 AbMat Sit Ups 35 Double Unders RX+ – 135/95, GHD Sit Ups & Unbroken DU’s Partner 2: 400m Run with Heavy Sandbag Once Partner 2 returns from the run, Partner 1 …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 20.4 Warm-Up 2 Rounds 1 minute Assault Bike (70%, 85%) 10 Slow Burpees 1 Round: 30 sec LaCrosse Ball to Pecs 10 Face Pulls 30 sec Quad Stretch (ea side) 10 Calf Raises (flat feet to tip of toes flex (slowly)) 30 Pass Throughs 2 Rounds 10 Box Jumps 10 BB …

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 Zombies vs. Humans (Time) Run 800 meters 20 double unders 40 air squats 60 sit ups 40 push ups 20 pull ups 40 air squats 60 double unders Run 400 meters**Half the class …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Split into 2 teams and Ski Erg race to 100 calories *Adjust calories based on class size Back Squat (10×2 @ 75-80% of 1RM) 10 Minute EMOM 2 reps every minute Metcon (5 Rounds for calories) 3 minute AMRAP X 5 rounds 200m Run 5 back Squats Cal row with remaining time *rest …