1/14/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

:30 Row (Moderate)

10 PVC Pass Throughs

10 Push-Up to Down Dog

:30 Jump Rope

Then 2 Rounds 5 Reps w/ Empty Bar:

Strict Press (Hold lockout :03)

Push Press (:03 eccentric)

Split Jerk

Push Press + Split Jerk (15 min to build to challenging (2 + 1))

Metcon (Time)

4 Rounds (20:00 time cap):

75 Double Unders

500m Row

25 HRPU
-Scaled-

4 Rounds (20:00 time cap):

75 Single Unders or Plate Hops

350m Row

15 HRPU or Band Assisted Push Ups

Accessory Work

3 Sets:

25 Empty Barbell Curls

25 Glute Bridges

*Rest as needed b/t sets.

Author Bio

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