Turn2CrossFit – CrossFit
Warm-up (No Measure)
300m run
Achilles stretch
10 arm circles (forward & backward)
10 open/close arms
*INTO 3 rounds of*
100m run
5 ring rows
5 banded lat pull-downs
10m walking lunges
https://youtu.be/LfGyMCw_Zd0
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. 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.
“Remember the Titans” (AMRAP – Rounds and Reps)
14 Minute AMRAP:
200m Run
20m DB Overhead Walking Lunge 50/35
20 Pullups
20m DB Overhead Walking Lunge
100m Run= 1 rep
10m Lunge= 1 rep