Turn2CrossFit – CrossFit
Warm-up (No Measure)
On a 12:00 min clock:
2:00 min jump rope
INTO 2 rounds of:
3 wall walks
10 KB swings (light weight)
10 ballistic push-ups
30 alt mt. Climbers (R/L=1)
200m run
https://youtu.be/UkrSUbJUB8Y
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 do 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.
Score= total reps completed in a set
“Houston, we have a problem.” (AMRAP – Rounds and Reps)
14 Minute AMRAP:
28 KB Swings 53/35
14 Abmat Situps
7 HSPU
400m Run
RX+= GHD Situps