Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 500m Run / 600m Row :45 sec Pigeon Stretch (each side) FOLLOWED BY: 4 Rounds -10m Inch Worms -10m Walking Lunges -5 BB Hang Power Cleans (add weight after 1st round) Metcon (Time) Partner WOD – Grab a partner and get it!! 40 Rounds for Time – I GO, U GO …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run Iron cross Thread the needle 10 warrior squats (5 each side) *3 ROUNDS OF* 5 push-ups 5 ring rows 5 power cleans 45/35 5 front squats 5 push press The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 4:00 min bike or row Worlds greatest stretch *4 ROUNDS OF :15 sec on* Jumping jacks Mt climbers Flutter kicks Butt kickers “Danube River” (4 Rounds for calories) 4 Rounds: 2 Minute Stations (cycle through movements) -Bike Calories – 12 Toes to Rings 12 GHD/ Abmat Situps -Row Calories*2 minutes of …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) On a 12:00 min clock: 300m run Couch stretch 10 PVC pass throughs & around the worlds *AMRAP OF* 100m run 10m burpee broad jump w/2 squats 1 power snatch + 1 hang power snatch Every 2 Minutes X 6 8 Lateral Burpees over Bar 1 Power Snatch + 1 Hang …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 500m row 10 banded pull aparts (across chest & OH) 10 banded OHS *3 rounds of PVC-barbell complex of* 5 Deadlifts 5 hang power cleans 5 strict press 5 OHSStart with a PVC/weighted PVC if needed. Add weight each round 10 Minute EMOM (Alternating Movements) Overhead Squat 5 Overhead Squats, may …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 9:00 AMRAP OF: 200m run 10m duck walk 2 wall walks 6 wall balls 20/14 Murph Prep Metcon (AMRAP – Rounds and Reps) In 12 Minutes total time… Tabata (:20 on/:10 offX8) Air Squats into.. 800m Run Max Rounds of “Cindy” “Cindy”= 5 Pullups 10 Pushups 15 Air SquatsRx+=Vested Score is …

Turn2CrossFit – Endurance Club View Public Whiteboard AddemUp (Time) AddemUp 4 rounds 100m Run + 10 reps Deadlift Ab Wheel 3 rounds 200m Run + 20 reps DB Bench Toes2Bar 2 rounds 300m Run -+ 30 reps Bicep Curls Aabmat Sit-ups 1 round 400m Run + 40 reps Plate OH Walking Lunges Plate Russian Twists *800m run after every set …