10/2/18 CrossFit for Beginners Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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Warm-up

Partner Push-Pull Duel

Then 2 Rounds

5 Inch Worms

10 Partner Push Ups

10 Tempo DB Bench Press @ 3111

10 Ring Rows

Dumbbell Bench Press (5 x 6L/6R AHAP Single-Arm Alternating)

*Superset w/ Seated Band Row x 10-12

WOD Warm Up

2 Rounds w/ Empty Bar :

5 RDL

5 Good Morning

5 KB Deadlifts

Then 5 min to build to working deadlift weight for WOD.

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Deadlifts (185/135) (RX+ 225/155)

Burpees Over Bar
-Scaled-

10-9-8-7-6-5-4-3-2-1

Deadlifts (95/65)

Burpees Over Bar

Accessory Work

Partner Leg Raise Stretch

Author Bio

adminCF

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