Turn2CrossFit – CrossFit
Warm-up (No Measure)
3 rounds of:
10/8 cal row @ 24-27 spm
10 PVC pass throughs
Pigeon stretch on box
8 medball cleans 20/14
6 medball step overs 20/14
2nd round=
10/8 cal row @ 27-30 spm
10 PVC around the worlds
3rd round=
10/8 cal row @ 30-33 spm
Pvc shoulder stretches
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.
“Captain America” (4 Rounds for reps)
4 Rounds: 1 Minute Stations
-Calorie Row
-Wallball 20/14
-DB Box Step Overs 50s/35s, 24/20″
-Rest
Rx+= Wallball 25/20