Turn2CrossFit – CrossFit
Warm-up
500m row
10m knee to chest stretch
10m knuckle draggers
banded shoulder stretches on rig
*2 rounds of*
200m row
4 burpees over rower
5-10 kip swings
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.
“Sunshine and Daisies” (Time)
3 Rounds For Time:
500m Row
12 Burpee Box Jumps 24/20″
12 Chest to Bar Pullups
Rx+= 6 Bar Muscle Ups