10/10/19 CrossFit for Beginners Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

Pizza Delivery

Then 2 Rounds:

20 Jumping Jacks

20 Mountain Climbers

20 Alt. Cossack Squats

20 Hollow Flutter Kicks (L/R = 1 rep)

20 Air Squats

10 Alt. Groiners

10 Forward Leg Swings (each side)

10 Lateral Leg Swings (each side)

Metcon (No Measure)

10 Min EMOM:

MIN 1 — AMRAP of 10 Double Unders + 5 Dual DB Snatch (35s/25s)

MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

10 Min EMOM:

MIN 1 — AMRAP of 5 Slam Balls + 5 Up Downs

MIN 2 — Row or Bike, Moderate Effort

*This recovery effort is to set-up tomorrow’s Open Workout. Pre-gameday, we want a good sweat, lots of ROM, and walk away feeling great. During this year’s Open we will see a new format every week.
-Scaled-

DB Snatches (15s/10s)

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