02/03/2017 CrossFit Workouts Cherry Hill Nj

CrossFit Turbocharged – CrossFit

Warm-up

5 Wall Walks

10 Inch Worms w/ Push Up

5 light SDHP w/ KB

10 DL w/ KB

:10 Hollow Body Hold

:10 Superman Hold

Mobilize

Deadlift (5×3 Deadlifts @90%)

Metcon (Time)

*Accessory to be done prior to metcon

6 minute Shuttle Runs Sprints in single file groups of 3. There and back. Your rest is while the others in your line are running. We are adding only 1 extra minute to our last set of sprints. You got this.

Metcon

4 Rounds for time:

8 Deficit HSPU on 2” of plates (rx+on 2 stacked 45lb plates. In other words 4, 45lb plates all together)

12 KB SDHP (53/35) (rx+ 70/53)

16 Sit Ups