1/31/20 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

1:00 Row (easy)

:30 Med Ball Deadlift

:30 Alt. Groiners

:30 Glute Bridges

Then, 1 Round:

1:00 Row (moderate)

:30 Med Ball Push Press

:30 Alt. Cossack Squats

:30 Sit Ups

Then, 1 Round:

1:00 Row (WOD pace)

:30 Med Ball G2OH

:30 Alt. Lunges

Turkish Get Up (10 Minutes to find a challenging weight for 1R/1L!)

Metcon (Time)

5 Rounds (28:00 time cap):

20 Slam Ball (20/14)(RX+40/25)

20 Alt. DB Suitcase Lunge (35/20)

20 Cal Row

-Rest 2:00 b/t Sets-

*Athlete must pick any (2) sets of the (5) total and perform 30 reps of the Slam Ball & 30 reps of the Lunge. No change to Cals. For example, athlete can choose Set 1 and Set 3 for the 30/30 or Set 2 and Set 5 for the 30/30 or any other combo. The three remaining sets are performed as written.
-Scaled-

5 Rounds (28:00 time cap):

20 Slam Ball (14/10)

20 Alt. DB Suitcase Lunge (15/10) or BW Lunges

15 Cal Row

-Rest 2:00 b/t Sets-

Accessory Work

3 Sets:

12/12 SA DB Rows (Moderate)

1:00 Hollow Flutter Kicks

Author Bio

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