Workout of the Day

Turn2CrossFit – CrossFit Warm-up 300m run 10m Spider-Man crawl 10 banded pull-aparts 10 banded lat pull-downs 10 banded tricep push-downs *3 rounds of* :30 sec handstand hold 6 wall balls 4 alt. DB snatch (light weight) 10 Sets: (:30 WORK/:30 REST) Alternate between the following two movements. Strict Pull-Ups Score your max set Ring Support (Checkmark) With elbows fully locked …

Turn2CrossFit – CrossFit 8 Minute Warmup for Squat Clean Spend this time building to a challenging weight or the RX weight for the squat clean. Warm-up 300m row 25-28 spm couch stretch pigeon stretch achilles stretch *2 rounds of* 150m row 29-33 spm 15 DU’s 5 air squats The Dean (Time) 8 Rounds for time: 11 Single DB Box Step-up …

Turn2CrossFit – CrossFit Warm-up 500m Row 10m elbow reach stretch 10m burpee broad jump *3 rounds: 10 sumo squats 4 front squats 4 back squats 10 kip swings (add weight each round and progress the kip swing to knee tucks and then toes to bars) 4 Sets: Lift every 3 minutes. Take the front squat from the rack and upon …

Turn2CrossFit – CrossFit Warm-up 3min Bike/Ski/Row 20m Bear Crawl 20 Banded Pull Aparts 10 Banded Presses 10 Lu Raises 2 Rounds: 5 Presses 5 Push Press 5 Jerk Balance 5 Split Jerk 12 Min EMOM 1st min- 4 split jerk stance behind the neck 2nd min- 3 Tall jerk+2 split jerk Split Jerk w/3 sec pause in catch X2 + …

Turn2CrossFit – Endurance Club HAM (No Measure) 6 x 2min EMOM 10 Dball Reverse Lunge + 150m Sprint (walk back) 3 x 4min EMOM 600m or max Distance (goal is 800m) 12 x 1min Alt. EMOM A: Max Sit-Ups/DB Bench B: Max 10m Shuttle Sprints 4 x 3min EMOM A: 50m Sled Sprint B: 300m Run Optional Buy-Out: 12min- max …

Turn2CrossFit – CrossFit Warmup 300m run 10m elbow/reach stretch 10 banded pull-aparts (across chest & OH) *2 rounds of* 2 wall walks 5 banded OHS on rig () Overhead Squat 3×5 Overhead Squats Build up to what you will do for all 3 sets. Rest 2 minutes between sets. Spend 12 minutes max for this lift. Falkel (AMRAP – Rounds …

Turn2CrossFit – CrossFit Warm-up 3:00 min bike or row 3 rounds of :30 sec on each movement: -Mt climbers -Cherry pickers -Jumping jacks -Open/close arms “Flush” (5 Rounds for calories) 5 Sets: 2:30 on/ 2:30 off 15/12 Cal Bike Max Cal Row Score= total Calories each round. Rx+= 12 Burpees with bar touch after the bike cals Mobility Foam roll …