Turn2CrossFit – CrossFit
Warm-up (No Measure)
2:00 min jump rope
Banded shoulder stretches on rig
10 banded tricep extentions
10 banded shoulder press
10 ring rows
10m inch worm w/1 push ups
pigeon stretch each side
Squat therapy on wall
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.
“Smalls” (AMRAP – Rounds and Reps)
20 Minute AMRAP:
1 Round of “Cindy”
1 Cluster 135/95
“Cindy”
5 Pullups
10 Pushups
15 Air Squats
Rx+= “Mary”
5 HSPU
10 Pistols
15 Pullups
155/105
Accessory Work
Metcon (No Measure)
3 rounds of:
3 skin the cat (ask coach for help)
5 strict toes 2 bar
7 :07 sec hip extention holds on GHD