Turn2CrossFit – CrossFit
Warm-up (No Measure)
3:00 min bike
Banded pull aparts (across chest & overhead)
Banded tricep extentions
Pigeon stretch
*3 rounds of*
7 wall balls 20/14
6 russian twists 20/14 (R/L=1)
5 cal bike
https://youtu.be/HXia-KuaBu4
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.
“Thorton” (AMRAP – Rounds and Reps)
15 Minute AMRAP:
5 Thrusters 95/65
10 Toes to Bars
15 Cal Bike
Rx+=135/95
Accessory Work
Metcon (No Measure)
15-20 minute recovery
Bike/run or row
Do what you have time for, this should be a conversational pace.