Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 2:00 min bike, row, ski, or 400m run 10m inch worm PVC pass throughs *INTO* 9-7-5 of Pushups Russian KB swings 35/26 Empty barbell DL or HPC Rankel (AMRAP – Rounds and Reps) AMRAP in 20 minutes 6 Deadlifts (225/155 lb) 7 Burpee Pull-Ups 10 Kettlebell Swings (2/1.5 pood) 200 meter …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 2:00 min row Achilles stretch on rig :30 sec couch stretch *3 rounds of* 20 DU’s 10 supermans 5 front squats 45/35Add weight each round Front Squat 4×3 Front Squat. Rest 2 minutes between sets. Go heavier than 7/7 “Miramonte” (AMRAP – Rounds and Reps) 20 Minute AMRAP: 20 Cal Row …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m run or row 10m elbow/reach stretch 5 sumo squats Iron cross stretch Thread the needle stretch 10 banded snatch passeshttps://youtube.com/shorts/Brxy-su00VI?feature=share Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3:00 min bike Banded pull aparts (across chest & overhead) Banded tricep extentions Pigeon stretch *3 rounds of* 7 wall balls 20/14 6 russian twists 20/14 (R/L=1) 5 cal bikehttps://youtu.be/HXia-KuaBu4 Pullup/Dip Complex 10 Minute EMOM: 5 Strict Pullups 5 Strict Dips *This will be a 9 week cycle to improve shoulder …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 2:00 min row/run *3 ROUNDS OF* 10m stright leg bear crawl 10 banded lat pull downs 5 deadlifts 45/35Add weight each round https://youtu.be/LfGyMCw_Zd0 Deadlift 5×5 Deadlift. Rest 2 minutes between sets. Go heavier than 7/11 “Wilson Creek” (Time) For Time: 5-4-3-2-1 Wall Walk 25-20-15-10-5 Deadlifts 135/95 Accessory Work Metcon (No Measure) …

Turn2CrossFit – Endurance Club View Public Whiteboard 6-3-9 Finish in Time (Time) Every 6min 800m Run 3 Power Snatch @85% 9 Bar Facing Burpees Max T2B *Finish when you hit 150 T2BMax 7 rounds.

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 3 min bike/row/ski 10m samson stretch 10m bear crawl 10m inch worm 10m elbow to ankle 3 rounds: 10 banded pull aparts 10 banded presses 5 high hang muscle snatch 5 power snatch 5 OHS Metcon (No Measure) 2x 6min EMOM1st 6mins- 3 tall snatches + 1 OHS 2nd 6mins- 3 tall power …