10/15/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

300m Row

Then 2 Rounds:

5 Inch Worms + Push-Up

10 Scap Pull-Ups

10 KB Goblet Squats (pause :01 at the bottom)

10 KB Good Mornings

2 Rope Walks

Front Squat (10 Minutes to build to challenging 3 reps!)

Metcon (Weight)

24 Min EMOM:

MIN 1 – 2-3 Front Squats (Athlete Choice, Challenging*)

MIN 2 – 12 Cal Row

MIN 3 – 2-3 Rope Climbs

MIN 4 – :45 Static Hold (Athlete Choice**)

-Finish by :45 mark to allow :15 rest per minute.

*Bar for the Front Squat can come from the rack or the floor.

**Options for Static Hold:

Hollow Hold

Superman Hold

Plank Hold

L-Sit

Wall-Sit

Tuck Hold

Bar Hang

Ring Support Hold

Bottom Dip Hold

KB Front Rack Hold

-Score weight used for Front Squat.
-Scaled-

24 Min EMOM:

MIN 1 – 4 Tempo Front Squats (Moderate weight)

MIN 2 – :40 Row

MIN 3 – 2-3 Rope Walks

MIN 4 – :40 Static Hold (Athlete Choice)

Author Bio

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