10/15/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 Jumping Jacks

10 PT 10 ATW

5 Dual KB Bottoms Up Z-Press

2 Wall Walks

Then 2 Rounds 3 Reps w/ empty bar:

Strict Press

Push Press

Push Jerk

Push Press + Push Jerk (4 x (2 + 1) @ 85% of max Push Press)

Metcon (Time)

Buy in: 500m Row

4 Rounds:

5 DB Man-makers (35/25) (RX+50/35)

10 Alternating DB Lunges

15 HSPU

*15 min time cap.
-Scaled-

4 Rounds:

3 DB Man-makers (15/10)

10 Alternating Lunges (bodyweight)

10 Seated Z-Press (15/10)

Cash out: 300m Row

*15 min time cap.

Accessory Work

Accumulate 2 minutes of L-Sit