Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 500m row Worlds greatest stretch (each side) 10 banded pull aparts (across chest & overhead) *THEN 2 ROUNDS OF* 300 row 10 :03 sec tempo supermans 5 deadlifts 45/35 5 Kang squats 45/35Add weight 2nd round https://youtu.be/p2cQp1aAWjc Back Squat 5×3 -Rest 2 minutes between sets *Add weight from last 5×3 back …

Turn2CrossFit – Endurance Club View Public Whiteboard Warm-up (No Measure) 300m Run 20 sec Dead-Hang 10 push jerks 5 Dball 200m Run 20 Kip Swings 10 push jerks 5 dball 100m Run Backwards 100 yard Touchdown (Time) 800m Run 100 Alt DB CJ 800m Run 100 T2B 800m Run 50 Bar MUs 800m Run 100 DBall GTOS Partners run together, …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 3min Bike/row/ski 2 Rounds: 10m Lunge with twist to each side 10m spiderman with reach 10 warrior squats Clean Warm up w/ Barbell: 2 rounds of 5 reps of each movement Rack deliveries Tall muscle cleans front squat Tall cleans Front squat presses https://www.youtube.com/watch?v=oaUrbXs5fe0 Metcon (No Measure) 3 hang dead lift + 1 …

Turn2CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 30:00 min AMRAP teams of 2 40 power snatch 95/65 40 box jumps 200m partner run 40 push press 95/65 40 slam balls 200m partner run 40 sumo deadlifts high pulls 95/65 40 pull-ups 200m partner runSplit work evenly One partner works at a time Pick your slam …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run 10m lateral lunge 5 sumo squats 10 arm circles (forward & backward) 10 open/close arms *THEN 3 rounds of* 5 burpees 10 air sqiats 5 shoulder press 45/35Add weight Shoulder Press 3×5 -Rest 2 minutes between sets *add weight from last week Coe (Time) Ten rounds for time of: …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3:00 bike 10-1 jumping jacks 1-10 abmat situps “Regulate” (4 Rounds for reps) Every 6 Minutes x 4 100 Double Unders 300m Run Max Cal Bike Accessory Work 3 sets 10/side GHD oblique crunch https://youtu.be/nO2bm0WjBcI 10/side single leg RDL’s (kettlebell) 30s GHD paddling https://youtu.be/haEB59zyCAg

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run Iron cross Thread the needle 6 warrior squats *2 rounds of* 10 hallow rocks 10 shoulder taps 10 kipping swings 5 medball cleans 20/14 Handstand Skillwork 4 Sets: A. 5/side Single Arm Arnold Press with OH hold. Use DBs B. Max distance HS Walk/ 2-3 attempts at HS Walk …