11/14/18 CrossFit for Beginners Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

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Warm-up

Rowling! (sit ups, v-ups, TTB/K2E)

Then 2 Rounds 5 reps each w/ empty bar:

RDL’s

Muscle Clean

Clean High Pull

Hang Power Clean (hold catch)

Power Clean + Hang Power Clean (4 sets @ 80-85% of max power clean)

Accessory Work

5 Min Handstand Practice (wall walks, Handstand against wall, free standing)

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP:

150m Row

15 TTB

50 Double Unders
14 Min AMRAP:

100m Row

10 K2E

25 Double Unders -or- 75 Single Unders

:30 Rest

Author Bio

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