Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Fish game on the rower Iron cross stretch Thread the needle stretch PVC pass throughs and shoulder strethches 9-6-3 Cal row Push pressAdd weight each round Push Press 5×3 Push Press. Rest 2 minutes between rounds. Go heavier than 7/21 “Yeah Yeah” (Time) 5 Rounds For Time: 25/20 Cal Row 10 …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 500m run 10m toe grab 10m quad stretch 10m lateral lunge 10 arm circles (forward & backward) 10 open/close arms *3 rounds of* 10 banded russian KB swings (Black/red, 35/26) 5 clean high pulls 50m runAdd weight each round https://youtu.be/yIija-24M7g Hang Power Clean Take 15 minutes to build to heavy set …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 2:00 min jump rope Banded shoulder stretches on rig 10 banded tricep extentions 10 banded shoulder press 10 ring rows 10m inch worm w/1 push ups pigeon stretch each side Squat therapy on wall Pullup/Dip Complex 10 Minute EMOM: 5 Strict Pullups 5 Strict Dips *This will be a 9 week …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 2:00 min row or 400m run 10m elbow/reach stretch 10m burpee broad jump w/ 2 air squats Bottom of squat hold w/ empty barbell (move your hips aroumd) *2 rounds of* 6 back squats 45/35 5 push ups 4 box step ups Back Squat 3×8 Back Squats @60% of 1RM. This …

Turn2CrossFit – Endurance Club View Public Whiteboard Throw Some Ds on that (10 Rounds for reps) Endurance 🚂 5 Rounds- Every 5min 300m Run 20 Abmat Sit-Ups 20 Push-ups 5 Rounds- 5min AMRAP Buy- In: 600m Run Odd: Max Reps- Dball Walking Lunges Even: Max Reps- Dball over shoulder

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 3 min Bike/Ski/Row 20 Banded Pull Aparts 15 Banded Shoulder Presses 15 Lu Raises 10 Sumo Squats 10 Jump Squats 10m elbow/reach stretch As Class: 10 Tall Jerk 10 Jerk Balance 10 Behind neck split stance jerk 10 Rack Deliveries 10 Tall Muscle Cleans 10 Tall Cleans Metcon (No Measure) EMOM X53 Dips …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 200m run 10m burpee broad jumps 10m toe touch 10m elbow/reach lunge Calf stretch on rig 3 rounds: 10 banded pull aparts 10 good mornings 10 air squats 10 shoulder press Metcon (AMRAP – Rounds and Reps) 35min partner wod Buy In: 400m heavy sand bag carry 50 sandbag over the shoulder AMRAP: …