Turn2CrossFit – CrossFit
Warm-up (No Measure)
3:00 min bike
Iron cross stretch 2x’s
Thread the needle stretch 2x’s
*THEN 11-9-7 of*
Cal bike
Hollow rocks
Kip 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.
“Don’t Be Cruel” (AMRAP – Rounds and Reps)
16 Minute AMRAP:
7 Cal Bike
7 Pull-ups
7 Toes to Bars
*add 7 reps to every movement each round
Score=rounds and reps
Accessory Work
Metcon (Weight)
3 rounds
10 barbell good mornings
20 GHD hip extensions
(Sub Superman if can’t set up GHD)
5/side front rack lunges