Turn2CrossFit – CrossFit
Warm-up (No Measure)
15/12 cal
Couch stretch
5 sumo squats
Banded shoulder/tricep stretches on rig
*THEN 2 ROUNDS OF*
10/8 cal @ 60-65/55-60 RPM
5 empty barbell front squats
5 empty barbell push press
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.
“White Christmas” (Time)
For Time:
30-25-20-15-10
Cal Bike
10-8-6-4-2
Front Squat 135/95
RX+=155/105