Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 3 min bike/ski/row PVC pipe stretch 10m Duck walk 10m Bear crawl 10 Sumo squats 10 Warrior squats 3 rounds: 5 Rack deliveries 5 High hang power cleans 5 Muscle cleans 5 Tall cleans 5 Front squats Metcon (No Measure) 10 EMOM1st minute- 4 Clean high pulls 2nd minute-2 low hang power cleans …

Turn2CrossFit – CrossFit View Public Whiteboard GRACELAND WARM-: Warm-up (No Measure) run/row/ ski 300m 10m elbow stretch with reach *Then 2 rds. of* 10 open close arms 8 thrusters 45/35 10 kip swings As you warm up start getting all equipment out. Metcon (Time) GRACELAND ~ 3 Rounds for Time: In teams of 2 40 Thrusters 95/65 400m Run with …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m run 10 banded pull aparts (across chest & overhead) *3 ROUNDS OF* 10 box step ups 5 empty barbell push press 20 DU’s Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″In honor of Army Staff Sgt. Jack …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 500m row cash in 2 rounds of: 10 burpee to plate/plate to OH 25/15 10 plate russian twists (R/L=1) 500m row cash out Metcon (Checkmark) 3 Rounds (1 minute stations): -Cal Row -Sandbag/DBall Bear Hug Hold -Alt V-Ups -Double KB Front Rack Lunge -Rest “All Shook Up” (AMRAP – Reps) 6 …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) On a 10:00 min clock: 300m run :30 sec pigeon stretch PVC pass throughs and shoulder stretches *AMRAP OF* 5 PVC hang power snatches (focus on making hip contact) 5 air squats 100m runUse empty barbell when warmed up 3 Position Power Snatch Every 1:30 for 10 sets (High Hang, Above …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3:00 min bike Iron cross stretch 2x’s Thread the needle stretch 2x’s *THEN 11-9-7 of* Cal bike Hollow rocks Kip swings Pullup/Dip Complex 10 Minute EMOM: 5 Strict Pullups 5 Strict Dips *This will be a 9 week cycle to improve shoulder strength and stability with our pulling and pushing movements. …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 200m run 10m toe grab 10m elbow/reach stretch 10 air squats 10 good mornings 45/35 10 deadlifts 45/35 100m run 10 wall balls 20/14 5 deadlifts (add weight) Deadlift 5×5 Deadlift -rest 2 minutes between sets. Try to go heavier than 6/20 or hit around 75-80% of last 2RM “Hound Dog” …