10/12/19 CrossFit Classes Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

Then 4 Rounds:

:20 Mt Climbers

:20 Bottom of Squat Hold

:20 Inch Worms

Double-Unders (10 Minutes of practice/progressions!)

*If proficient, set a new DU PR! or Triple under practice!

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
*TTB in place of Back Extensions.

*25 Min time cap.

-Scaled-

“Filthy Thirty”

30 Box jumps or Step Ups (18/12)

30 Jumping pull-ups or Ring Rows

30 KB Swings (26/18)

30 Alternating Lunges

30 Knees to elbows

30 Push press, (35#)

30 Sit Ups or Lying Leg Raises

30 Wall ball shots (14/10)

30 Burpees (to box if necessary!)

30 Plate Hops or 60 Single Unders

Author Bio

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