1/29/19 CrossFit near Cherry Hill

CrossFit Turbocharged – CrossFit

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10 second plate jump race! (Best of 5 against partner)

Then 2 Rounds:

5L/5R Single Leg Glute Bridge

10 Bird Dogs

10 Light KB Swings

5 Tempo Sumo Deadlifts w/ <50% of max SDL

Sumo Deadlift + Sumo RDL (4 x (5 + 5) @ challenging weight)

*after 5th deadlift, hang right into your first RDL.

WOD Warm Up

2 Min Ankle Mobility

Then 2 Rounds:

10 Ring Rows (RD2: Pull Ups)

10 Pause Jump Squats

Metcon (Time)


Pull Ups (RX+ Muscle Ups)

Pistol Squat (Left Leg)

Pistol Squat (Right Leg)

(*13 Min Time Cap)


Jumping Pull Ups

Pistol Squat to Box (Left Leg)

Pistol Squat to Box (Right Leg)

(*13 Min Time Cap)

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