02/14/2017 Cherry Hill NJ CrossFit Workouts

CrossFit Turbocharged – CrossFit

Warm-up

20 Banded Glute Activation

7 Light Wall Balls

7 Light KB Swings

10 Scap Pull Ups

100m Row

:20 Dead Hang

Clean Deadlift (5×3)

Re-evaluate posture to ensure you don’t start doing regular deadlifts…make sure vertical, look forward, knees out of way, glutes firing and not too fast as we are simulating your first pull.

Metcon (AMRAP – Rounds)

7 Minute AMRAP of:

6 Chest to Bar Pull Ups

9 KB Swings 53/35 Rx+70/53

12 Wall Balls (Must hit target. Scaled must still hit a pre-designated target)

Extra Work (you and your partner have the choice to do this before or after the Metcon)

700m Row

Rx+ and Open Competitors 1000m Row
(Judge practice day for all)

You will have a partner, with one doing the full metcon while the other judges before switching. Do not worry if you have zero clue about how to judge. We will tell you what we will be looking for and what you will need to do. It is very easy and if you don’t do it well, no worries. It’s practice.