Turn2CrossFit – CrossFit
Warm-up (No Measure)
3:00 bike
Pigeon stretch
*THEN 3 ROUNDS OF*
20m high knees
5 air squats
10m duck walk
10 banded pull aparts (across chest & overhead) purple/black
10 banded tricep pull downs. purple/black
https://youtu.be/N-BwJukI2_I
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.
“Stay Hard” (Time)
For Time:
10 Clusters 95/65
15 Hang Power Snatches
20 Front Squats
25 Push Press
20 Front Squats
15 Hang Power Snatches
10 Clusters
RX+=115/85