Turn2CrossFit – CrossFit
Warm-up
400m row or run
10m elbow/reach stretch
banded shoulder stretches on rig
*3 rounds of*
10 plate halos 25/15 (5 each side)
10 alt. Lunges
150m row
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.
“Mayflower” (Distance)
3 Rounds: 3 Minute Stations
-Row for meters
-Rounds of “Cindy”
*Cycle through the stations with no rest in between.
Score= Round with the least amount of meters.
”Cindy”
5 Pullups
10 Pushups
15 Air Squats
Post rounds of “Cindy” in notes.
*Pick up where you left off on “Cindy” each round.