Turn2CrossFit – CrossFit
Warm-up
3:00 min bike or ski
Banded shoulder stretches on rig
10m toe grab stretch
*3 rounds of :20 sec, on :10 sec off*
-jumping jacks
-hallow to superman
-Bear crawl
-banded tricep pull downs
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.
“The Flintstones” (Time)
3 Rounds For Time:
30 HSPU
30 Toes to Bars
Time Cap- 15 minutes