Turn2CrossFit – CrossFit
Warm-up (No Measure)
3 rounds of:
9 cal bike
8 banded russian KB swings 44/26 w/ red or Orange band
6 alt lunges
4 power cleans 45/35
4 push press 45/35
https://youtu.be/lL7TGSQzUx4
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.
“Gameday” (Time)
For Time:
18 Cal Bike
15 Curtis P’s 95/65
12 Cal Bike
9 Curtis P’s
6 Cal Bike
3 Curtis P’s
1 Curtis P= (Power Clean+ R Lunge+ L Lunge+ Push Press)