Turn2CrossFit – CrossFit
Warm-up (No Measure)
12:00 AMRAP OF:
250m row
2 wall walks
10 russian KB swings 36/26
10m high knees
5 air squats w/ ankle stretches at bottom of squat (move your weight around)
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.
“Hogwarts” (4 Rounds for reps)
Tabata- :20 WORK/ :10 REST for 8 Sets. Complete the 8 sets before moving directly into next movement.
-Pistols
-Calorie Row
-HSPU
-DBall Bear Hug Hold (1 rep for :20 hold)
*Score is total reps for each movement