Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 3min row, bike, ski Lacrosse ball smash Lats Thread needle stretch 3 rounds: 10 Jumping squats 10 SDLHP with kettlebell 10 russian kettlebell swings 5 behind the neck snatch grip press 5 EMOM Snatch pull + 5 EMOM 3Muscle Snatch/3 OHS (5×5) Athlete will perform 5 snatch pulls. These do not have to …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up -500m Run / 600m Row -Pigeon Stretch -20 Banded Pull-aparts, front and back THEN Tabata 4 rounds :30 on/:15 off: -Mountain Climbers -High Knees -Air Squats Metcon (AMRAP – Rounds and Reps) Partner WOD!! AMRAP 25 minutes: -10 DB Snatch 50/35 -15 Russian Twist w/Med Ball 20/14 (L/R=2) -10 Box Jumps 24/20 -15 …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3 ROUNDS OF: 1:00 machine of choice :30 sec banded front rack stretch 30 DU’s Worlds greatest stretch 10 barbell thrusters 10 Kip swingshttps://youtu.be/WPJ4gxir_tE Shoulder Press 3×5 Rest 2 minutes between sets. Add weight from previous week, use fractional plates if needed. CrossFit Games Open 22.3 RX (Ages 16-54) (Time) For …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 2:00 min bike Couch stretch Banded shoulder stretches on rig *2 ROUNDS OF* 10 jumping jacks 3 Ashleys 10m backward sprint 10m forward sprint 10 hand to hand kb swingsAshley = burpee/jumping pull-up/2 air squats “Chester Barr” (Calories) 30 Minute EMOM: Minute 1- 100m Run+ 5 Burpees Minute 2- 5 Strict …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) On a 12:00 clock 300m run Iron cross stretch Thread the neddle *AMRAP OF* 100m run 20m bear crawl 10m OH walking lunges 15/10 15 russian twists 15/10 Handstand Skillwork 4 Sets: A. 10 Dual DB Z Press B. 20m HS walk or 2 attempts at a HS walk to wallDual …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m row Couch stretch PVC pass throughs & stretches 7 deadlifts 7 power cleans 45/35 7 front squats 20m side Bear crawl 7 squat cleans *add weight 20m side bear crawlhttps://youtu.be/aCBNw7UD_0A 10 Minute EMOM 3 Touch and Go Squat Cleans*Build in weight as you go. Score heaviest weight. “Anita P. Arsoon” …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 1:30 min DU’s 10 big arm circles (forward & backward) 10 small arm circles (forward & backward) 5 sumo squats *INTO 3 ROUNDS OF* 10 supermans 10 medball cleans 20/14 10 knee raises Paused Front Squat 5×3 -Rest 2 minutes in between sets. *add weight from previous 5×3 lift This will …