1/24/20 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

Team 1k Row!!

In teams of 2…alternate every 250m. While Partner 1 rows, Partner 2 is performing AMRAP: 5 Bootstrappers + 5 Push-up to Down-Dog.

With the Same Partner…

5 Min AMRAP:

10 Partner Push Ups

10 Partner Sit Ups

15 Syncrho Jump Squats

Baseline Aerobic Test (Time)

On a 12:00 running clock…

Run 1 Mile then in Remaining Time Max Meters on Rower

*Score is mile time. Please also note the number of meters accomplished after the mile in the notes.
-Scored on 9/25/19.

Baseline Bodyweight AMRAP (AMRAP – Rounds and Reps)

12 Min ARMAP:

6 Strict Pull-ups

12 Hand Release Push-ups

18 Sit-ups
-Scaled-

ON A 12:00 RUNNING CLOCK…

Run 1 Mile then in Remaining Time Max Meters on Rower

-Rest 5:00-

Then…12 Min ARMAP:

4 Band Assisted Pull-ups or Ring Rows

8 HRPU or Band Assisted Push Ups

12 Sit-ups

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