10/26/18 CrossFit Free Trial Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

OH Lunge Relay!

2 Rounds:

5 Inch Worms (w/ 2 Push Ups)

:30L/:30R KB Iso Bench Press Hold

:30 High Plank Hold

5 Bench Press w/ empty bar @ 3131

10 Bench Dips

Bench Press (10-6-5-5-5-5)

50%-60-70-80-80-80

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP:

6 Burpees

1 Length of floor Left-arm OH DB Walking Lunge (60/40)

1 Length of floor Right-arm OH DB Walking Lunge (60/40)
-Scaled-

9 Minute AMRAP:

6 Burpees

2 Lengths of floor walking lunge (body weight or goblet w/ light weight)

Accessory Work

Ring/Rower Hamstring Curl, 3 x 10-15

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