04/12/2017 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of:

10 Inch Worms

5 Ring Rows

10 Sit Ups

:30 Kipping

Mobilize

Bench Press

Bench and Bent Barbell Row 3×5 For Both… Superset.

Metcon (AMRAP – Rounds)

4 Minute AMRAP

5 Chin Ups

8 Alternating Pistols (or 16 Air Squats)

1 Minute Break

5 Minute AMRAP

30 Double Unders

10 Push Ups on Rings (lowered to 4” above the floor)

1 Minute Break

6 Minute AMRAP

10 Med ball clean with ball slam at the top (20/14) (RX+ 40/30 Slam Ball) Ensure speed under the ball to help reinforce good squat clean technique

12 Side, Middle, Side Sit Ups (every sit up counts as a rep)