1/7/20 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

1:00 Moderate Row

16 Alt. Lunges (Bodyweight)

12 KB Swings (light!)

Then, 2 Rounds:

5 HRPU

10 Ring Rows

5 Up/Down Dogs

10 Alt. Windmills

Dumbbell Pullover (4 x 8 AHAP)

Superset w/ Alt. Rotating Med Ball Toss x 10-20 AHAP/AFAP

Metcon (AMRAP – Reps)

4 Rounds:

1:00 Max Cal Row

1:00 KB Swing (53/35)

1:00 KB Goblet Lunges

-1:00 Rest b/t Sets-
-Scaled-

4 Rounds:

:40 Max Cal Row

:40 KB Swing (26/18)

:40 KB Goblet Lunges -or- BW Lunges -or- Air Squats

-1:00 Rest b/t Sets-

Author Bio

adminCF

Sign Up For Your 21 Day FREE Trial Now