1/10/20 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round:

1:00 Easy Row

1:00 Groiner L + Groiner R + Push-up

1:00 Moderate Pace Row

1:00 Bootstrappers

1:00 WOD Pace Row

1:00 Push-up to Down-Dog

-Rest 1:00-

2 Rounds w/ Light DBs:

8 DB Bent Over Row

6 DB Strict Press

4 DB Ground to Overhead

2 DB OH Lunge (Hold in either single or double overhead)

DB Bear Complex (10 minutes to build to WOD weight!)

*1 Rep of DB Bear Complex is…

1 Hang Power Clean

1 Front Squat

1 Push Press

1 Front Squat

1 Push Press

Metcon (AMRAP – Reps)

21 Min EMOM:

MIN 1 – Max Reps of DB “Bear Complex” (50/35)

MIN 2 – 2 Rope Climbs

MIN 3 – 20 Cal Row

-Rest at :50 mark of each minute to allow :10 rest/transition.

*1 Rep of DB Bear Complex is…

1 Hang Power Clean

1 Front Squat

1 Push Press

1 Front Squat

1 Push Press
-Scaled-

21 Min EMOM:

MIN 1 – DB “Bear Complex” (15/10)

MIN 2 – 2 Rope Walks

MIN 3 – :40 ME Row

Author Bio

adminCF

Sign Up For Your 21 Day FREE Trial Now