Turn2CrossFit – CrossFit
Warm-up (No Measure)
On a 12:00 min clock
300m run
PVC pass throughs & shouler stretches
*AMARAP OF*
10/8 cal bike
5 medball cleans 20/14
5 kipping swings
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.
“Tony Stark” (Time)
4 Rounds For Time:
20/15 Cal Bike
10 Hang Power Cleans 115/75
10 Chest to Bar Pullups
Rx+=175/115, 5 Bar Muscle Ups
Accessory Work
Metcon (No Measure)
3 rounds
10 v-ups
10 rower pike ups
https://youtu.be/6O8kZDgsRmo
30s Superman hold