Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 3min Bike/Ski/Erg 10m Bear Crawl 10m Inch Worm 10 Sumo Squats 20 Banded Pull Aparts 15 Banded Presses 10 Lu Raises 2 rounds: 5 Tall Muscle Snatch 5 High Hang Snatch 5 Muscle Snatch 5 Snatch Balance 5 OHS Metcon (No Measure) 10 min EMOM1 Pause Power Snatch+1 Pause Snatch+1 OHS High Hang …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) -400m Run -15 Bootstappers (Sumo Squats) -10 Spiderman Lunges -300m Run -15 Air Squats -10 Push-ups -Quad Stretch -Runner’s Stretch Metcon (AMRAP – Rounds and Reps) Grab a partner and get to work! Teams of 2 30 minute AMRAP -3 Man Makers 35/25 -6 Burpee Tuck Jumps -9 V-Ups -12 American …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) On a 10:00 clock 300m run 10 banded pull aparts (across chest & OH) 10 open/close arms Into: 1-10, 10-1 burpee + jumping pull-up KB swings 35/26 3 Sets: Pendlay Row 5 Pendlay Rows Build each set. https://youtu.be/ezrZnmjZTR4 Bench Press 5 Bench Press. Build each set and try to get heavier …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 2:00 min bike 10m elbow/reach Iron cross stretch 3-6-9 Kip swings Pushups Empty barbell thrusters Front Squat 5×8 Front Squat. Use 60% of 1 RM as a guide or choose moderate to heavy weight for all 5 sets of 8 reps. Rest 2 minutes between sets. “Ursula” (3 Rounds for calories) …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 500m row Achilles stretch on rig PVC pass throughs and shoulder stretches *2 rounds of* 20 DU’s 5 snatch grip deadlifts 45/35 5 hang power snatches 5 OHS Power Snatch Every 2 minutes for 5 sets: 5 Touch and Go Power Snatches *choose moderate/heavy weight for 5 reps. Stay at the …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 200m run 20m straight leg bear crawl 200m run 20m spiderman crawl 200m run 10m inch worm w/ 1 pushup Handstand Skill Work 3 Sets: 180* Walk w/Toes on Box Walk 180* to the right and then back to the left with your toes or knees on the box. The goal …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 2 rounds of: 250m row 7 squat jumps 5 ring rows 3 kang squats 45/35https://youtu.be/p2cQp1aAWjc Back Squat 5×2 Back Squat (80-85% of 1 RM) Perform all sets at the same weight. Rest 2 minutes between sets. We will be adding weight to this in the future. “The Wicked Witch” (Time) For …