10/8/19 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

100m Row

8/8 DB Filly Lunges (https://www.youtube.com/watch?v=VBiRtJbgRKg)

10 Pendlay Rows w/ empty bar (32X1)

10 RDL w/ empty bar

:30 Active Hang from Rig

Pendlay Row (4 x 5 AHAP)

*Superset w/ Alt. Rotating Med Ball Toss x 10-20

Metcon (AMRAP – Rounds and Reps)

13 Min AMRAP:

20 KB Swings (70/53)

15 Up-Downs

10 Pull-ups
-Scaled-

13 Min AMRAP:

10 KB Swings (26/18)

10 Up-Downs (Build up floor)

10 Jumping Pull-ups or Ring Rows

Author Bio

adminCF

Sign Up For Your 21 Day FREE Trial Now