Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 10:00 AMRAP of: 200m run or ski 10 kipping swings 5 burpee to plate/plate ground to overhead 25/15 5 jump squats 10 plate russian twists “The 29” (Time) 4 Rounds For Time: 29 KB Swings (53/35) 29 Situps 29 Box Jumps (24/20″) 29 Knees to Elbows 29 Burpees Metcon (Calories) Teams …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 500m run Achilles stretch with band Shoulder stretches with band on rig Pigeon Stretch Iron Cross *4 ROUNDS OF :20 sec OF WORK* DU’s Mt Climbers Hollow Hold with plate overhead 15/10 “Pick and Roll” (5 Rounds for time) Every 6 Minutes x 5: 500m Run 35 Double Unders 10 Ring …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3:00 min bike or row Couch stretch 10m walking lunges 15 tuck jumps 3:00 min bike or row Iron cross Thread the needle 10 kipping swings 5 Push Press+5 Push Jerk+5 Thrusters Every 2 Minutes X 6 10/8 Cal Bike 10 Step Barbell Lunge *Front Rack or Overhead Position.*Choose moderate/heavy weight …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) On a 12:00 clock: 300m run/row 10 PVC pass throughs 4 90/90 hip stretch (2 each side) 3 yogi push ups *AMRAP WITH REMAINING TIME* 2 wall walk 3 power cleans 45/35 3 front squats 3 split jerkshttps://youtu.be/VBBnG1TTeL8 10 Minute EMOM Front Squat 2 Front Squats. Can be taken off the …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run 10 arm circles (forward/backward, big/little) 10 open/close arms *3 ROUNDS OF* 3 ashleys 100m runAshley= 1 burpee, 1 jumping pull-up, 2 air squats Murph Prep Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP: 300m Run 10 Pullups 20 Pushups 30 Air SquatsRx+= Vested 100m=1 rep “Handles” (Time) 5 …

Turn2CrossFit – Endurance Club View Public Whiteboard “Endure” (Time) Team of 2 For Time: 500m run (together) 100 db burpee deadlifts 50s/35s 500m run 100 hspu 500m run 100 power cleans 175/125 500m run 100m tank/sled push (heavy) 500m run 100 pull-ups 500m run 100 ghd sit-ups*all running is done together and reps split evenly

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 3min Bike/row/ski 10m inch worm 10 bear crawl 10m spiderman lunge with reach 3 rounds: 10 banded press 8 push press with barbell 5 Lu raises 3 rounds: 10 front squats with barbell 8 muscle cleans 5 tall cleans Metcon (No Measure) 6 EMOM x21st 6 min EMOM 3 split jerk balance + …