Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run 10m quad stretch 10m lateral lunge 5 sumo squats *INTO 3 ROUNDS OF* 12/9 cal bike 3 Ashley’s1 Ashley = 1 burpee, 1 jumping pull-up, 2 air squats Bauer (Time) For Time 2 minute Elbow Plank (in silence) 13 Burpees 18 Kettlebell Swings (50/35 lb) 31 Push-Ups 53 Goblet …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m row couch stretch Worlds greatest stretch Iron cross *2 ROUNDS OF* 1:00 DU’s 10m inch worm w/2 pushups 20 flutter kicks 5 kip swings “Buzzer Beater” (Weight) 25 Minute EMOM: Min 1- 15/12 Cal Ski Min 2- 20 Toes to Rings Min 3- 6R/6L Bottoms Up KB Front Rack Reverse …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run 10m elbow/reach stretch Pigeon stretch PVC pass throughs & around the world’s *6:00 EMOM* 20m shuttle sprint (forward then backward) 5 medball cleans 20/14 5 ring rows WOD Naz (Time) Run 1 Mile then 59 Wall Balls then 3 Rounds for time 12 Squat Cleans 18 Pull-ups 23 Box …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run 10 Banded pull aparts (across chest & OH) 10 Banded good mornings 1:00 Handstand hold *INTO 2 rounds of* 1:30 bike 10 deadlifts 45/35 10 push press 45/35Add weight 2nd round Strength EMOM 10 Minute EMOM: (ALT MOVEMENTS) Min 1- 8 Deadlifts MIn 2- 8 Push PressPick a challenging …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3 rounds of: 10/8 cal row 3 wall walks 5 :08 sec tempo wall therapy air squatshttps://youtu.be/hV_rDOloxCI Overhead Squat Take 5 sets to build up to a heavy set of 3. Rest 2 minutes between sets. “Walk Off” (AMRAP – Rounds and Reps) 15 Minute AMRAP: 30/24 Cal Row 30 Burpees …

Turn2CrossFit – Endurance Club View Public Whiteboard Sweet 16 (Time) Sweet 16 8 rounds 16 GHD Sit-Ups 16 cal Knee Ski Erg 200m Run Burpee Ring MU* *Descending 8-7-6-5-4-3-2-1 Buy out: 1600m Run Sweet 16- Consolation Bracket (Time) 8 Rounds 200m Run 16 Abmat Sit-Ups 16/11 Cal Ski Erg Burpee + Broad Jump + Banded Ring MU* * Descending 8-7-6-5-7-3-2-1 …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 3 min row/ski/bike World greatest stretch 1x each side 20 banded pull aparts (20 across chest 20 over head) 20 banded good mornings 2 rounds: 10 summo squats 10 warrior squats 10 Push press with bar 8 Jerk balances 5 Front squats with bar add weight to bar in second round. 10 minute …