Turn2CrossFit – CrossFit
Warm-up (No Measure)
3:00 min bike
Pigeon stretch
Iron cross stretch
Thread the needle stretch
*THEN 3 ROUNDS OF*
8 medball cleans 20/14
5 push-ups
10 banded tricep pull-downs purple/black
https://youtu.be/HXia-KuaBu4
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.
“Pop” (Time)
5 Rounds For Time:
15/12 Cal Bike
20 Hang Squat Cleans 75/55
20 Pushups