Turn2CrossFit – CrossFit
Warm-up (No Measure)
400m run/2:30 min bike
Banded shoulder stretches on rig
10m elbow/reach stretch
*THEN 3 ROUNDS OF*
5 burpee/jumping pull-up/2 air squats
10 Russian KB swings 35/26
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.
“Naughty List” (Time)
For Time:
100 Air Squats
50 Abmat Situps
25 Pushups
80 Russian Swings 70/53
40 Reverse Lunges
20 Pullups
60 Air Squats
30 Abmat Situps
15 Pushups
40 Russian Swings
20 Reverse Lunges
10 Pullups
20 Burpees
10 Dball/ Sandbag over Shoulder 90/70
5 Rope Climbs
Rx+= Vested, GHD sit-ups, 150/100
25 MIN TIME CAP