Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 3 minutes Bike/Ski/Row 10m Bear Crawl 10m Spiderman lunge 20 banded pull aparts 20 banded presses 3 Rounds 5 squats with rig 10 Lu raises https://www.youtube.com/watch?v=mt3DP1n8gXE 5 muscle snatch 5 power snatch 5 OHS Metcon (Weight) EMOM (90seconds)Every 90 seconds for 8 rounds Rounds 1-2= 4 squat snatch + 1 OHS Rounds 3-4= …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) On a 12 minute clock, complete as many rounds as possible: 400m Run/ 2:00 Bike/ Row/Ski 10m elbow/reach stretch 10m burpee broad jumps 5 sumo squats 10m KB farmer carry or 10 KB swings 10 kip swings/pull-ups TK (AMRAP – Rounds) 20-Minute AMRAP: 8 Strict Pull-ups 8 Box Jumps, 36″ 12 …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m Run World’s Greatest Stretch 300m Run Banded shoulder stretches 200m Run Banded ankle stretch 100m Run Banded hamstring stretch “Lamborghini” (5 Rounds for time) 5 Rounds: 4 Minutes WORK/ 1 Minute REST: 400m Run 20 Pushups Max Plank HoldScore= time of plank hold

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 500m Row Couch Stretch Banded Front Rack Stretch https://m.youtube.com/watch?v=WPJ4gxir_tE then.. 4 Rounds (:15 intervals x16) -jumping jacks -air squats -mt. climbers -jumping squats *cycle through each movement Grab a barbell and warmup for hang clusters Metcon (Weight) Every 2 Minutes X 6: 12/10 Cal Row 3 Hang Clusters *Score weight completed …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3:00 min bike 10m elbow/reach stretch 5 sumo squats 10 banded pull aparts (overhead & across chest) *2 rounds of* 5 back squats 45/35 5 hang cleans 5 strict pressAdd weight 2nd round 10 Minute EMOM Back Squat 2 Back Squats at a heavy weight. Take the bar from the rack. …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Row or Run 500m Then….. 10 min to complete 3 Rounds of Barbell Complex 5 Deadlift 5 Muscle Cleans 5 Front Squat 5 Push Press 5 Back Squat *add weight each round* **Stop every 2 min and perform 7 Bar Touch Burpees** Murph Prep Metcon (AMRAP – Rounds and Reps) 7 Minute AMRAP: …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 3min Row/Ski/Erg 20 banded pull aparts 15 banded shoulder press 10 banded good mornings 3 Rounds 10m bear crawl 5 jumping squats 10 Jerk balance 5 Push press. Pause Jerk+Jerk Dip+Full Jerk w/pause over head. Athlete will perform a pause jerk into a jerk dip into a full jerk with 3 second pause …