Workout of the Day | turnrowcrossfit

052515

Happy Memorial Day! Dynamic Warmup ankle mobility In honor of our fallen soldiers we will participate in a nation-wide WOD "Murph" For...

Warmup: Banded Hamstrings 20 HR pushup 10 banana to superman 20 pistols 20 ring dips Free standing Handstand Practice Metcon:...

Dynamic Warmup ankle mobility Coach B warmup 1x3 Power clean pulls @ 110% 3x2 Power clean @ 85% 2x2 Power clean @ 90% Metcon: for time...

Dynamic Warmup PVC passthrough Banded Hip Mobility Wall splits/frogger 5 rounds: 3 Snatch Balance @ 75% 1RM + 1 pause OHS Bench press Est...

400m run Arm/leg swings PVC pass through Max Distance Broad jump x 3 Split Jerk 6x2 @ 70% climbing 8 min EMOM: even: 4 Wall Climbs Max DU...

Dynamic Warmup 20 strict pullups 20 hanging windmill 3 x 20 sec ring support 9 min EMOM: 0-3: 4 Clean Pulls @ 110% 1RM PC 3-6: 2 PC + 2...

Dynamic Warmup Hamstring Mob (banded) Metcon: "Kelly" 5 rounds for time: run 400m 30 box jump (24/20) 30 WB (20/14)

Dynamic Warmup Partner Hamstrings 12 min EMOM: 0-3: 4 High Hang Power cleans @ 60% 3-6: 4 hang Power Cleans @ 70% 6-9: 3 Power Cleans @...

Warmup: 3 rounds 10 HR pushup 10 OH squat 5 ring dips Bench Press 6x4 @ 80% 1RM 10 min EMOM Power Snatch: 2 Hang Snatch + 1 OH Squat @...

Dynamic Warmup SLDL 3x12 Hollow body hold/Superman 5 min weakness work Jerks: 5 @ 60%, 2x4 @ 70%, 3x2 @ 80% 1RM Run 400m then, 3 rounds...