Turn2CrossFit – CrossFit
Warm-up
400m row or run
couch stretch
pigeon stretch
PVC pass throughs & shoulder stretches
9-6-3
cal row
banded tricep pulldowns
push-ups
air squats
Pullup/Dip Complex
10 Minute EMOM:
5 Strict Pullups
5 Strict Dips
*This will be a 9 week cycle to improve shoulder strength and stability with our pulling and pushing movements. You may scale accordingly by reducing reps or using bands. Note: use bands before you reduce the reps. If you complete this on the minute for 2 cycles, add 1 rep. It is encouraged to go unbroken, however it counts as a completed complex if you are able to do the 5 strict pullups and 5 strict dips within the minute for 10 sets.
“Bowser” (Time)
For Time:
500m Row
40 Wallballs 20/14
30 DB Snatches (Alt) 50/35
20 HSPU
10 Strict Pullups
20 HSPU
30 DB Snatches (Alt)
40 Wallballs
500m Row
Rx+= 10 Bar Muscle Ups