Turn2CrossFit – CrossFit
Warm-up
400m run
PVC pass throughs & around the worlds
*2 rounds of*
10m Bear crawl
10m crab walk
10 ring rows
10 bar touch burpees
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.
“Leprechaun” (Time)
4 Rounds For Time:
400m Run
21 Toes to Bar
12 Burpee Box Jump Overs 24/20″