Turn2CrossFit – CrossFit
Warm-up (No Measure)
300m run
3:00 min banded shoulder stretches
*2 sets of*
10m inch worm (get long)
10m crab walk
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.
“Freedom!” (Time)
5 Rounds For Time:
200m Run
20 Toes to Bars
20m Single Arm Overhead Walking Lunge 50/35