Turn2CrossFit – CrossFit
Warm-up (No Measure)
On a 10:00 min clock
300m run
Pigeon stretch on box
10 banded pull aparts
*AMRAP OF*
:30 sec singles/doubles
3 Ashley’s
6 step ups
Ashley= 1 burpee, 1 jumping pull-up, 1 air squat
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.
“Goose” (Time)
3 Rounds For Time:
24 Wallballs 20/14
12 Burpee Box Jump Overs 24/20″
6 Chest to Bar Pullups
Rx+=Bar Muscle Ups