10/2/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

7 Min AMRAP:

10 Cal Row

10 Alt. Samson Lunge Stretch (https://www.youtube.com/watch?v=lQhBLId_y6s)

10 Up-Downs

20 Mountain Climbers

Metcon (No Measure)

21 Min EMOM:

MIN 1 — 20 Cal Row

MIN 2 — 15 Burpees

MIN 3 — Plank Hold

*Scale as needed to accomplish the work in each minute in :45-:50 or less.
-Scaled-

21 Min EMOM:

MIN 1 — :45 Row

MIN 2 — :30 Burpees

MIN 3 — :45 Plank Hold

Accessory Work

3 Sets:

15 Slow Tuck-Ups on Rower

1:00 Hollow Rocks

-Rest as needed b/t Sets-

Author Bio

adminCF

Sign Up For Your 21 Day FREE Trial Now