1/20/20 CrossFit Gyms Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

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Warm-up

3 Rounds:

100m Run

10 Up Downs

:30 Dead Hang

:30 Plank Hold

Then, 2 Rounds:

:30 Arm Circles (:15 FWD :15 REV)

:30 Alt. Scorpions

:30 Alt. Lunge and Reach

:30 Bird Dogs

Then, 3 Rounds:

5 Inchworms

10 Scap Push Ups

10 Scap Pull Ups

Kipping (15 Minutes to work on progressions!)

*Beginners: Learn to Kip!

*Intermediate/Advanced…

5 Sets for QUALITY:

2 Kipping Swings + 2 Pull-Ups + 2 Kipping Swings + 2 C2B Pull Ups

*Increase reps by 1 each set. (Ex. 2nd set: 3 Kips + 3 Pull-Ups + 3 Kips + 3 C2B Pull Ups. 3rd Set: 4 Kips + 4 Pull-Ups…)

RX+ Increase reps by 2 each set!

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

8 C2B Pull-Ups

8 Gobelt Squats (50/35)

200m Run
-Scaled-

12 Min AMRAP:

8 Pull-Ups or Ring Rows

8 Goblet Squats (20/15)

100-200m Run

Author Bio

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