10/7/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

30 High Knees

30 Butt Kicks

30 Jumping Jacks

10 Air Squats

5 Inch Worms

10 Groiners (hold 1-2 seconds on each side every rep)

10 Glute Bridges

10 Pause Jump Squats

10/10 Leg Swings

20 Alternating Elbow Punches (from BTN)

:30/:30 Partner Front Rack Stretch

10 Back Squats (32X1)

Back Squat (15 minutes to test a 5RM!)

Metcon (Time)

FOR TIME (16:00 Time Cap):

20 Front Squats (135/95)

40 Sit-ups*

40 Plate OH Step-Back Lunges (25/15)(RX+45/25)

15 Front Squats (155/105)

30 Sit-ups

30 Plate OH Step-Back Lunges

10 Front Squats (175/125)

20 Sit-ups

20 Plate OH Step-Back Lunges

5 Front Squats (185/135)

*RX+ V-Ups
-Scaled-

FOR TIME (16:00 Time Cap):

20 Front Squats (85/60)

25 Sit-ups

25 Plate OH Step-Back Lunges (10/5)

15 Front Squats

15 Sit-ups

15 Plate OH Step-Back Lunges

10 Front Squats

10 Sit-ups

10 Plate OH Step-Back Lunges

5 Front Squats

*Sub Goblet Squats (26/18) in place of Front Squats.

*Sub Mt. Climbers in place of Sit Up (40-30-20)

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