11/30/19 CrossFit for Beginners Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

Then, 2 Rounds:

5/5 Cross Body KB RDL

5 RDL w/ Empty Bar (:03 Eccentric)

10 Alt. Jump Lunges

15 Plate Hops

:20 Trunk Twists

:20 Hollow Flutter Kicks

Deadlift (12 minutes to build to heavy set of 4 reps!)

Metcon (Time)

For Time (15:00 time cap):

Buy in: 200m Single Arm KB Farmer Carry (70/53)

Then 5 Rounds:

7 Deadlift (245/175)

27 Double Unders

Cash out: 200m Single Arm KB Farmer Carry (70/53)
-Scaled-

Buy in: 100m Single Arm KB Farmer Carry (26/18)

Then 5 Rounds:

7 Deadlift (95/65)

27 Plate Hops or 54 Single Unders

Cash out: 100m Single Arm KB Farmer Carry (26/18)

Author Bio

adminCF

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