Turn2CrossFit – CrossFit
Warm-up
400m run
iron cross
thread the needle
20m Bear crawl
10m crab walk
9-6-3
reverse banded straight arm pull in hallow
KB deadlift 53/44
*100m run after each set*
()
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.
“Easter Basket Case” (AMRAP – Rounds and Reps)
15 Minute AMRAP:
400m Run
10 Dball/Sandbag to Shoulder 90/70
20 Toes to Bar
Rx+=150/100