Turn2CrossFit – CrossFit
Warm-up (No Measure)
2:00 bike
Iron cross stretch
Thread the needle stretch
Worlds greatest stretch
*INTO 3 ROUNDS OF*
10m duck walk
10m crab walk
3 push-ups
5-10 kipping swings
*THEN*
2:00 bike
Pullup/Dip Complex (kipping or butterfly)
20 Minute EMOM:
5 Pullups
5 Ring Dips
*This version of the complex will help you see the progress you have made over the 9 weeks of strict movements. We have already established a good strength base for this and now we will test the volume of pullups and dips we can perform. The goal is to stay with 5 kipping pullups and 5 kipping dips on the minute. If you fall off, decrease the reps of each movement. Begin at 5 and 5 and finish all 20 sets.
“Cement Legs” (AMRAP – Rounds and Reps)
12 Minute AMRAP:
24/20 Cal Bike
40 Air Squats
20 Abmat Situps
RX+= GHD situps