10/4/19 CrossFit Training Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

10 Min AMRAP:

1:30 Row (moderate pace)

:30 Hollow or Tuck Hold

10 Supermans

8/8 Single Arm DB Thruster (Light/Moderate)

Metcon (AMRAP – Reps)

4 Sets (NFT):

3/3 DB Turkish Get-Up* AHAP

15 DB Bent Row (2121)

25 Weighted Sit-ups (Athlete Choice)**

Max Unbroken Strict Dips***

-Rest as Needed Between Sets-

…Rest 3 Min then:

IN TEAMS OF 2

ON A 10:00 RUNNING CLOCK…

Max Cal Row/Bike or Max Distance Run.
*On TGU, perform 3 reps on L side then 3 reps on R side.

**For weighted sit-up, use single object across chest.

***Dips can be performed on rings, bars, or boxes…goal is at least 10 reps per set whether unbroken or not.

-Scaled-

4 Sets (NFT):

3/3 DB Turkish Get-Up* (Light)

10 DB Bent Row (2121)

25 Sit-ups

6-10 Box/Bench Dips

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