Turn2CrossFit – CrossFit
Warm-up (No Measure)
On a 12:00 clock:
3 ROUNDS OF:
250m row
Iron cross stretch
Thread the needle stretch
2 wall walks
10 hallow rocks
On 2nd & 3rd round, switch the iron cross & needle stretch to 10 PVC pass throughs, and banded pull aparts
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.
“Moana” (Time)
4 Rounds For Time:
500m Row
12 HSPU
12 Toes to Bars