04/14/2017 CrossFit Workouts Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

10 Single Leg Bridges (5 ea leg)

20 Banded Glute Activation (10 ea direction)

10 Light KB SDHP

:30 Dead Hang on Bar

Mobilize

Muscle Snatch (Muscle Snatch + Squat (3sec pause) 4x(3+1))

Snatch Pull (1×3 60%, 1×3 80%, 2×3 90%, 3×3 100%)

Metcon (Time)

Start in heats:

Buy in is 800 meter row followed by…

4 Rounds For Time of:

4 strict toes to bar (scale strict leg raises or knee ups)

8 Ring Dips with a Kip

12 Hang Power Snatch 115/75 (Rx+155/105)