10/29/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

3 Min Thoracic Mobility

Then…

15 Band Face Pulls

10 Strict Press (empty bar)

5/5 Split Squats

Then:

7/7 SA Ring Rows

10 Push Press (empty bar)

10 Pause Jump Squats

Then:

20 Shoulder Taps (Scaled: high plank shoulder taps)

10 Push Jerks (empty bar)

10 Alt. Jump Lunges

Push Press + Push Jerk + Split Jerk (12 Minutes to build to a challenging (1 + 2 + 1).)

Metcon (AMRAP – Rounds and Reps)

4 Min ARMAP:

4 Jerks (155/105)

4 Lateral Burpee Over Bar

-Rest 2:00-

3 Min AMRAP:

3 Jerks (135/95)

3 Lateral Burpee Over Bar
-Scaled-

4 Min ARMAP:

4 Push Press (75/50)

4 Burpees to Box

3 Min AMRAP:

3 Jerks (75/50)

3 Burpees to Box

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