10/1/20 CrossFit Training Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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Warm-up

1:00 Jump Rope

10 PT, 10 ATW

Then, 3 x 50,30,20 Single Under Race (Loser owes 5 burpees!)

Then, 2 Rounds:

10 KB Deadlift

5 Push Press (:03 eccentric)

Then, 2 Rounds:

10 KB Swings

5 Split Jerks (Hold Split :02)

Push Press + Split Jerk (12 min to build to a challenging set of (2 + 2))

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP:

20 KB Swings (70/53)

40 Double Unders

-Rest 1:30-

4 Min AMRAP

16 KB Swings

30 Double Unders

-Rest 1:00-

3 Min AMRAP:

12 KB Swings

20 Double Unders

-Rest 0:30-

2 Min AMRAP:

8 KB Swings

10 Double Unders
-Scaled-

KB Swings (26/18)

*Sub Single Unders for Double Unders

Author Bio

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