Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Beware of Tony’s Warm Ups!!!!!!! Metcon (AMRAP – Reps) “Let’s Flush Out 20.1” 6 Rounds (each) Teams of 2 1:30 min on & 1:30 off (kinda) “Alternating each Round” Partner 1 Row Cals (Wall Ball side) Partner 2 Air Assault Cals (Box Jump Over side) Note: During the minute rest you can acquire …
Freaky Friday
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) Matt B (Time) 5 Rounds for Time 5 Burpees 10 Chest-to-Bar Pull Ups 20 Wall Balls (20/14) 30 Push Ups 400 Meter Run Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups …
Thirsty Thursday
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) Skills 10 Minutes to practice Handstand walking / Hold …
Hump Day!!
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 RaisesBanded Face Pulls- https://youtu.be/Wq-Td9UXRK8 Banded Chest Flys –https://youtu.be/qNRmMiu4kVY Banded Lat Raises – https://youtu.be/iQlrRrZTrBs STRENGTH Bench Press 7 sets of 2 *Build to Heavy10 minute cap Metcon Metcon (Time) For Time: 1K row 30 Burpee …
Taco Tuesday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 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) Skills Metcon (3 Rounds for reps) DU + …
Never Miss a Monday!!!!
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 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) STRENGTH Back Squat 3 Sec Pause at Bottom 5 x …
Run Heavy
Turn2CrossFit – Endurance Club View Public Whiteboard Metcon (Time) RUN HEAVY 5 x 100 10m Burpee Broad Jump 4 x 300 20m DB Walking Lunges (35/20) 3 x 400 30 Glute Raises (BB preferred) 2 x 800 40 Banded Good Mornings 1 mile 50 GHD Sit-Ups* RX+ = Vested *Substitute any Ab work for GHD