1/22/20 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 Alt. Groiners

10 Glute Bridges

10 Supermans

10 Alt. Cossack Squats

2 Rounds:

1:00 Row

10/10 Banded Side Steps*

5 Back Squats w/ Empty Bar (pause :02 in hole)

Back Squat (20:00 to test a 5RM!)

Metcon (AMRAP – Reps)

2 Min AMRAP:

Max Effort Burpees

-Rest 3:00-

2 Min AMRAP:

Max Cal Row

*1 cal = 1 rep.
-Scaled-

Sub Up-Downs for Burpees.

Accessory Work

Accessory: 3 x 20 Dual KB Psoas March

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