Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 5 Min Foam Roller Smash Calf’s Smash Achilles IT Band Then 50 Jumping Jacks 20 Hollow Rocks 10 Bar Touch Burpees Metcon (Time) Accumulate 100 Back Squats @ 1/2 Body WeightStop every 3 Min and perform: 10 AbMat Sit Ups 1 Rope Climb RX+ – GHD cool down ROMWOD

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Run 400m Junkyard Dog Burgener Warm Up Coach lead w/ 45/35 Weightlifting 3 position Power Snatch (5×1) Start from the ground, then the hang position, then the high hang position. This = 1 rep Every 2 min for 5 sets Metcon (Time) For time: 150 Double Unders ~then~ 4 Rds 20 Alternating DB …

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