Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 50 Jumping Jacks 10m Inch Worm w/2 push-ups 50 Flutter Kicks 10m Bear Crawl 5-10 Strict Pull-ups 10m Crab Walk 50 Mountain Climbers 10m Burpee Broad Jumps Wendler Week 4 Deload Week (Today is Bench Press) 5 @ 40%, 5 @ 50%, 5 @ 60% Lynne (AMRAP – Reps) 5 Rounds for Max …

Turn2CrossFit – Boot Camp View Public Whiteboard Warm-up ARMAP 10 mins 5 Calories on Concept 2 Rower 10 Air Squats 10 Sit-ups Metcon (Time) Fireman Carry 2 Kettlebells 300m Each time you put down the Kettlebells perform 20 Air Squats

Turn2CrossFit – Boot Camp View Public Whiteboard Metcon (AMRAP – Reps) AMRAP 18 Minutes 30 Power Snatches (Empty Barbell) 30 Burpees 30 Sit-ups 30 Overhead squats (Empty Barbell) 30 Box JumpsWarm-up with 800m Row

Turn2CrossFit – CrossFit View Public Whiteboard Jump Rope Warm-Up (No Measure) 7 Minute Time Cap 100 Singles 50 Left Leg 50 Right Leg 100 alternating leg 50 Double-Unders 100 Singles 5-7 Minutes Athlete Specific Daily Stretching (No Measure) Target two problem areas until they aren’t a problem for you anymore. Then target two new areas.Today: Couch Stretch Wendler Week 4 …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 800m Row/Run 10m Spiderman Stretch with Reach 5-10 Push-Ups 10m Walking Toe Grab Hamstring Stretch 5-10 Push-Ups 10m Samson Stretch 5-10 Push-Ups 10m Toy Soldier 5-10 Push-Ups Wendler Week 4 Deload Week (5 @ 40%, 5 @ 50%, 5 @ 60%) 5 @ 40%, 5 @ 50%, 5 @ 60%Shoulder Press Today Metcon …

Turn2CrossFit – Boot Camp View Public Whiteboard Metcon (No Measure) Alternating EMOM for 20 Minutes: 20m Bear Crawl 25 Jumping Jacks 20 Air Squats 20 DB Push-Press

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Row 800m 10m Samson Stretch 10m Grab your foot quad stretch 10m Grab your toe hamstring stretch 40m Bear Crawl Hammer (5 Rounds for time) 5 Rounds, each for time of: 5 Power Cleans, 135# 10 Front Squats, 135# 5 Jerks, 135# 20 Pull-ups Rest 90 SecondsIn honor of U.S. Army First Sergeant …