Turn2CrossFit – CrossFit
Warm-up (No Measure)
3 rounds of:
50 singles
10 banded pull aparts (across chest & overhead)
10 banded flys
20m bear crawl
5 (each side) DB hang clean & jerk 30/20
https://youtu.be/LHcvAuDLqvg
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.
“Apple Cinnamon” (Time)
4 Rounds For Time:
400m Run
30 Double Unders
20 Alt. DB Hang Clean and Jerk (50/35)
10 Burpees Over DB