1/11/20 CrossFit Training South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

Then with a partner and a Wall Ball:

(Partners stand facing each other with space between to throw the ball)

2 Rounds:

10 Partner Plank Ball Rolls

10 Partner Wall Balls

10 Synchro Burpees

Metcon (AMRAP – Rounds and Reps)

In teams of two, alternating complete rounds…

20 Min AMRAP:

100m Run

12 Wall Balls (20/14)

6 Burpees

(P1 completes a full round while P2 rests then switch.)

CASH OUT: 3 Min ME Partner Push Ups (100 reps max)

*Face each other, high five in middle!
-Scaled-

20 Min AMRAP:

100m Run

12 Wall Balls (14/10)

6 Burpees to Box or Up Downs

(P1 completes a full round while P2 rests then switch.)

CASH OUT: 3 Min ME Partner Push Ups (50 reps max)

*Face each other, high five in middle!

Accessory Work

Barbell or DB Curl Ladder:

10-1 then 1-10 @ light-Moderate weight

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