10/23/18 CrossFit for Beginners Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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Warm-up

5 Partner T Jumps, 5 Partner Army Crawl and Jump Overs

20 PT, 20 ATW

Then 2 rounds:

20 Hollow Rocks

10L/10R ½ Kneeling Bottoms Up KB Press (light and controlled!)

Double-Unders (Learn the skill!)

*If proficient…… triple unders! OR 3 attempts at ME DU’s!

Metcon (AMRAP – Reps)

12 Minute EMOM

Min 1: Double Unders :40

Min 2: Single-Arm DB Push Press x 12 (Right) (50/35)

Min 3: Sit ups :40

Min 4: Single-Arm DB Push Press x 12 (Left) (50/35)
-Scaled-

12 Minute EMOM

Min 1: Single Unders :40

Min 2: Single-Arm DB Push Press x 8 (Right) (25/15)

Min 3: Sit ups :40

Min 4: Single-Arm DB Push Press x 8 (Left) (25/15)

Accessory Work

3 minute ME row!

Author Bio

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