Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up AAB or Rower 10 Calories 2 Rounds Cindy AAB or Rower 10 Calories 1 Round Cindy Then… Accumulate 3 min of Elbow Plank Hold Metcon (Time) For time: 30 Handstand Push Ups 40 Deadlift 185/135 50 Calorie Row 60 Bar-Facing Burpees RX+ – Deficit HSPU 4in/2in & 225/155 28 min time cap *1 …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 10 Min running clock Run 100m 2 Wall Walks 4 Thrusters 45/35 6 Superman/B. Boats 8 Calorie Row Push Press (EMOM x 10) Perform 6 Push Press EMOM 10 min *Find a weight that you can successfully perform 6 unbroken reps without setting the bar down. Rest 3 min 1-Mile Run (Time) Max …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Front Squat (3×3) 3 @ 70% 3 @ 80% Max reps @ 90% *post your 90% effort Metcon (No Measure) 2 Rounds 3 min EMOM 15/12 Calorie Row Rx – Air Assault Bike Immediately into: 3 min EMOM 5 Front Squats 155/110 Rx+ – 185/135 Immediately into: 3 min EMOM 15 Toes 2 …

Turn2CrossFit – CrossFit View Public Whiteboard

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 1/4 Deck of Death. Card deck will be divided into four piles. Each Group of athletes will complete their section of the deck. Clubs: Hang Power Cleans (95#/65#) Diamonds: Diamond Push-ups Spades: D-Balls Over the Shoulder Hearts: Burpee Broad Jumps Metcon (Time) 30 Squat Clean & Jerks for time @ 80% of your …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Metcon (AMRAP – Rounds and Reps) AMRAP 18 Minutes: 4 Muscle-Ups 50 Double-Unders 15 Deadlifts (135/95)Substitute 4 Bar Muscle-Ups or 8 Chest to Bar Pull-ups for the Ring Muscle-ups

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up With 12 Minute Running Clock 20m Walking Lunges 2 Cossack Stretches to each side (https://www.youtube.com/watch?v=Xkw-BwOf4fw) 20 Ab Mat Sit-ups 10 Calories on AAB EMOM x 10 Every :30 seconds for ten rounds (5 minutes total) Sprint 10m Metcon (10 Rounds for time) 10 Rounds Each Round for Time 10 Back Squats (135#/95#) 100m …