Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run Iron cross stretch Thread the needle stretch *into* 10 ball slams 30/20 2 wall walks 200m run 10 ball slams 2 wall walks 100m run 4 Sets: Sandbag/DBall Bear Hug Hold Hold :60-:90 in a bear hug position then directly move to next movement. Bench Press 5 Bench Press …

Turn2CrossFit – CrossFit View Public Whiteboard Announcement: We will be starting our new strength and skill cycle next week. This week will include some different strength movements and accessory work that we haven’t practiced recently. Have fun! Warm-up (No Measure) 400m run or row 10m lateral lunges 10 cherry pickers 10 air squats 10 hallow PVC lat pull downs 10 …

Turn2CrossFit – Endurance Club TBD (Time) Partner: Must accomplish: 3mi running 30 tire flips 600m sand bag run (counts toward 3mi) 90 DB over shoulder 120 Sledge Hammers 150 GHDs

Turn2CrossFit – CrossFit Warm-up 3 min Bike/Ski/Row 10m elbow reach stretch 20 banded pull aparts 10 banded presses 15 Lu raises 10 sumo squats Burgener Warm up. Metcon (No Measure) 12XEMOM1st min- 3 Tall Snatches 2nd min- 3 power snatches + 2 OHS Snatch+Power Snatch+Power Snatch+Snatch work to a heavy weight for the complex. On the full snatches work on …

Turn2CrossFit – CrossFit View Public Whiteboard Metcon (Time) Cash in: 500m row + handstand hold Into: 40 cal bike + 200m run 30 HSPU’s 30 cal bike + 200m run 40 HSPU’s Cash out: 500m row + handstand holdRX+= 2 in. deficit Partner A rows as long as Partner B can hold the HS hold, then switch until 500m is …

Turn2CrossFit – CrossFit Warm-up (No Measure) 400m run, row, ski, or 2:00 bike Worlds greatest stretch 10 banded pull aparts (across chest & overhead) BLACK 200m run 5 Ashley’s 100m run 10 deadlifts 45/35 50m run 5 OHS 45/35Ashley = 1 burpee, 1 jumping pull up, 1 air squat “John Crisci” (Time) For Time 25 Box Jumps (24/20 in) 25 …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3:00 min bike :30 sec couch stretch :30 pigeon stretch on box 5 tempo air squats *3 rounds of* 10 Superman’s 5 front squat 45/35 10 step upsAdd weight each round Front Squat Use the following rep scheme to build to a 3 RM. 5-4-3-3-3. Rest 2 minutes between sets. “Sea …