11/14/19 CrossFit for Beginners Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

Pizza Delivery

Then 2 Rounds:

5 Push Up to Down Dog

5/5 ½ Kneeling Bottoms Up KB Press

10 Alt Jump Lunges

10 Alt V-Ups

2 Wall Walks

:30 Hollow Hold

Handstand Push-ups (15 Minutes to practice/progressions!)

*If proficient, 3×10 deficit HSPU or HS Walk!

Handstand Walk

Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP:

40 Alt Lunges (30/20)

20 Push Ups (RX+ Deficit)

40 Sit-ups

20 Box Jumps (30/24)
-Scaled-

18 Min AMRAP:

30 Alt Lunges or Air Squats

15 Band Assisted Push Ups or HRPU

30 Sit-ups or 1:00 Plank Hold

15 Box Jumps or Step Ups (18/12)

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