10/17/20 CrossFit Training South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

1:00 Jump Rope

10 Alt. Lunge & Reach

5 Up-Downs

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Clean

10 Alt. Elbow Punches

5 Front Squats

5 Push Press

Double-Unders (Learn the skill!)

*If proficient, triple unders.

Metcon (Time)

FOR TIME:

50 Double Unders

30 Box Jumps (24/20)

50 Double Unders

40 Thrusters (75/55)

30 Box Jumps

50 Double Unders

50 Burpee Over Bar

40 Thrusters

30 Box Jumps

50 Double Unders
-Scaled-

25 DU Taps or 50 Single Unders

20 Box Jumps or Alt. Step Ups (18/12)

25 DU Taps or 50 Single Unders

25 Thrusters (45/35)

20 Box Jumps or Alt. Step Ups

25 DU Taps or 50 Single Unders

25 Up-Downs Over Bar

25 Thrusters

20 Box Jumps or Alt. Step Ups

25 DU Taps or 50 Single Unders

Author Bio

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