Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 2 rounds of: 300m row 10 PVC pass throughs 10 Superman’s 5 Ashley’s 8 plate front squats 15/10Ashley = burpee, jumping pull-up, 2 air squats https://youtu.be/1_r-jPvEVoc Paused Front Squat 3×5 Front Squat with 3 second pause -Rest 2 minutes in between sets Add weight from last “Mt. Rushmore” (Time) For Time: …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 3min Row/bike/ski Banded shouler strech from rig 20 Banded pull aparts behind head 20 banded pull aparts across chest 20 SDLHP w/barbell 10 Barbell shoulder presses 10 barbell push press Metcon (No Measure) 12 EMOM Jerk work4 rounds: 1st minute- 5 Tall Jerk 2nd minute-5 Jerk Balance 3rd minute-10 Dip squats Tall Jerk …

Turn2CrossFit – Endurance Club View Public Whiteboard “Resolute” (AMRAP – Rounds and Reps) 40 Minute AMRAP: 50m Run 5 Burpees 5 Abmat Sit-ups 100m Run 10 Burpees 10 Abmat Sit-ups 150m Run 15 Burpees 15 Abmat Situps *continue adding 50m Run + 5 Burpees + 5 Abmat Situps each roundScore rounds completed and reps Every 50m= 1 Rep Rx+=vested

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run :30 sec pigeon stretch 10 banded pull-aparts (across chest & overhead) 10 arm circles (forward & backward) *THEN 3 ROUNDS OF* :30 sec handstand hold 10 medball cleans 20/14 10 hallow to superman 5 shoulder pressAdd weight each round Shoulder Press 3×5 -Rest 2 minutes *add weight from last …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m row (20-23 spm) Couch stretch Worlds greatest stretch 300m row (24-27 spm) 10m toe grab stretch 10m lateral lunge 200m row (28-31 spm) Banded shoulder stretches on rigDon’t rush the stretches today! “Heart On Your Sleeve” (3 Rounds for reps) 4 Sets 1 Minute WORK/ :30 REST Calorie Ski -After …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m run Iron cross Thread the needle 7:00 AMRAP OF 10m Duck Walk 10 DB Thrusters (light weight) 20m Bear Crawl (Forward & Backwards) :30s Handstand Holds Handstand Skillwork 4 Sets: A. HS hold w/plate on the floor- lift hands onto plate for 5 steps each side B. 3 HS walk …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run or row 2:00 jump rope 10 PVC pass throughs & shoulder stretches 10 pushups 10 “high & outside elbows” 45/35 10 muscle snatch 10 behind the neck snatch grip push press 10 medball power snatches 20/14https://youtu.be/MbJOyArP6gw 15 Min EMOM Power Snatch+ Hang Power Snatch Ingrid (Time) 10 Rounds For …