11/25/19 CrossFit Classes Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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Warm-up

6 Min EMOM:

Min 1 – Row (EZ → Moderate → Hard)

Min 2 – PVC Pass Thru → PVC Around the World → ½ Kneeling Bottoms Up KB Press (:30L/:30R) (light, slow, steady!)

Then 2 Rounds 5 Reps w/ Empty Bar:

Strict Press w/ :02 Lockout

Push Press w/ :03 Eccentric

Push Press (5-5-5-5*)

*Set 1 – 65% x 5

Set 2 – 75% x 5

Set 3 – 85% x 5+

Set 4 – 85% x 5+

5+ = max reps at that weight with the goal of at least 5.

Metcon (Time)

For Time (14:00 time cap):

30-20-10

Cal Row

Handstand Push-Up or DB Push Press (45/30)

*10 TTB after every completed set.
-Scaled-

20-15-10

Cal Row

DB Push Press (20/10)

*10 K2E after every completed set.

Author Bio

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