01/09/2017 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

Row-LING 3 attempts at landing on 100 meters

10 Push Ups

10 Jump Squats

5 Ring Dips find appropriate sized band if scaling. Scaled version 2 dips on box

Back Squat (5×5 @90%)

Metcon (AMRAP – Rounds)

Interval

4 Minute AMRAP in groups of 4 of:

Rope Climbs …3 people rest while one works. Rx+ work in groups of 2-3

Metcon (With-Out Partner)

7 Minute AMRAP of:

10 Kipping Ring Dips

100m Row

10 Ski with Bands AKA “Snap Downs”. Keep that phrase in mind to help you stay fast and explosive

Accessory

Rx+ and those with permission only- 3 minutes AMRAP Fireman’s carry partner for 20’ and then switch