Turn2CrossFit – CrossFit
Warm-up (No Measure)
400m run
10m elbow/reach stretch
INTO 3 ROUNDS OF:
PVC pass throughs (banded pull aparts, iron cross & thread the needle)
5 yogi push-ups
10 air squats (empty barbell thrusters, add weight 3rd round)
*THEN*
300m run
2nd & 3rd rounds switch the PVC & air squats for what is next in (…….)
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.
“Jafar” (AMRAP – Rounds and Reps)
14 Minute AMRAP:
400m Run
15 Thrusters 95/65
5 Ring Muscle Ups
100m= 1 rep