10/16/20 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Cardio Choice

Then, 3 Rounds:

8 Supermans

10 Hollow Rocks

12 Glute Bridges

Then, 2 Rounds:

10 Paused Jump Squats

5 Light KB Deadlifts

5 Light KB Swings

Metcon (No Measure)

12 Min EMOM:

MIN 1 – :45 Cardio Choice

MIN 2 – :45 Wall Sit

MIN 3 – :45 V-Ups or Tuck-Ups

– Rest 1:00 –

12 Min AMRAP:

1:00 Cardio Choice

20 Air Squats

20 DB/KB Swings

Finisher

5 SETS (:20 ON/ :10 OFF)

MVMT 1 – DB Hammer Curls

MVMT 2 – DB OH Tricep Extensions

*Both movements = 1 Set

Author Bio

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