10/26/19 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

:30 Air Squats

:30 Up Downs

:30 Alt. Lunges

:30 Mt. Climbers

:30 Superman Hold

Metcon (Time)

IN TEAMS OF 2…

4 Rounds (35:00 Time Cap):

45 Cal Row

25 “Synchro” Plate Ground to OH (45/35)

45 Cal Row

25 “Synchro” Sit-ups

*For the row, athletes share the work…P1 works while P2 rests. For the “Synchro” movements, both athletes work at the same time and must complete 25-25 reps each while moving in unison.
-Scaled-

4 Rounds (35:00 Time Cap):

4 Min Max Cal Row

25 “Synchro” Plate Ground to OH (25/10)

4 Min Max Cal Row

25 “Synchro” Sit-ups

Accessory Work

Finisher

3 Sets:

10 DB Pullovers

10 Hammer Curls

10 DB Skull Crushers

-Rest as needed b/t sets-

Author Bio

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