10/12/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

20 Partner Push Ups

Accumulate 1-Min active hang from rig

Then 2 Rounds:

10L/10R Single Leg Glute Bridges

10 Supermans

10 Banded Good Mornings

10 Pause Jump Squats

Deadlift + RDL (4 x (3 + 3) @ challenging weight)

*After 3rd deadlift, hang directly into 1st RDL.

Metcon (Time)

30 TTB

40 Push Ups

50 DB box step-overs (50/35) (24/20)

40 Push Ups

30 TTB
-Scaled-

20 K2E

30 Push Ups

40 DB box step-overs (25/15) (18/12)

30 Push Ups

20 K2E

Accessory Work

Barbell Roll-Out, 3 x 8-10

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