Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run Iron cross stretch Thread the needle 10 open/close arms *6:00 AMRAP OF* 5/4 cal bike 5 medball cleans 20/14 3 burpees over medball Every 2 minutes x 6 10/8 Cal Bike 5 Hang Squat CleansSquat Cleans should be moderate/ heavy weight that can be done UB “Sega” (Time) 5 …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 3 Rounds: 200m row 5 Burpees over the rower 5 Single Arm DB Push Press ea side 5 DB Front Rack Squat 10 Minute EMOM A: Deadlifts 2 Deadlifts at 80-85% of 1 RM *on each minute perform 2 Deadlifts and 2 Push Press B: Push Press 2 Push Press at 80-85% of …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run PVC pass throughs and around the worlds *3 ROUNDS OF* 100m run 3 wall walks 30 flutter kicks Metcon (6 Rounds for reps) “MURPH” Prep: 6 Sets- 15 Deficit Pushups 7 Strict Pullups *Go every 2 minutesRx+= Vested Score is reps for each round Use plates for deficit, if …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 3min Bike/Row/Ski Junkyard Dog Then: 2 Rounds for quality 5 Muscle Snatch 5 Overhead Squats 5 Good Mornings 5 Back Squats 5 Push Jerks 5 Front Squats 5 Hang Muscle Cleans 5 Thristers EMOM x6 3 Clean Rack Deliveries 3 Tall Muscle cleans 3 Tall Cleans 3 Front squats https://www.youtube.com/watch?v=kHo1YedpkRE Have some weight …

Turn2CrossFit – Endurance Club View Public Whiteboard “Fastbreak” (AMRAP – Rounds and Reps) 35 Minute AMRAP: 1200m Run (together) 40m DB Weighted Bear Crawl 50/35 (split) 800m Run (together) 50 Synchro Air Squats 600m Run (together) 60 KB Snatches 53/35 (split) 400m Run (together) 70 Shoulder to Overhead 135/95 (split) immediately into.. 5 Sets- :30 Plank Hold :30 Leg RaiseRx+= …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) – 500m run / 600m row – :45 Pigeon stretch (each leg) – :45 Calf stretch (each leg) – :45 Couch stretch (each leg) then 3 Rounds of: -10 Banded pull-a-parts (front and behind the neck) -10m Inch worm -10 KB swing (light weight) -10 Jumping jacks Metcon (Time) Partner WOD- …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run Achilles stretch Shoulder stretch w/band on rig *3 rounds of* 20 flat footed singles 6 reverse lunges (r/l=2) 6 Dball over the shoulder 90/60 5 push-ups Havana (AMRAP – Rounds and Reps) Complete as many rounds as possible in 25 minutes of: 150 double-unders 50 push-ups 15 power cleans …