11/4/19 CrossFit Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

5 Inch Worms (no Push-Up)

5 Push-Up to Down Dog

10 Alt Groiners

10 Alt Samson Lunges (https://www.youtube.com/watch?v=lQhBLId_y6s)

10 Arm Circles (building in height as you go)

:20 Hollow Hold

Then w/ light DB’s…

1 Round:

20 Plank Shoulder Taps

5/5 SA Strict Press

1 Length Bear Crawl

1 Length Quadruped Crawl

:20 Superman Hold

1 Round:

2 Wall Walks

5/5 SA DB Push Press (:03 eccentric)

8/8 Split Squat

100m Run

Strict Press + Push Press (15 min to build to challenging (1 + 2)!)

Metcon (Time)

For Time (15 min cap):

22-20-18-16-14

DB Push Press (40/30)

DB Suitcase Reverse Lunge

*200m Run after every full round.

-Athletes should choose a weight for the DBs that will allow them to go unbroken, or break the Push Press into 2 sets each round, but the lunges should be done unbroken throughout!
-Scaled-

For Time (15 min cap):

14-12-10-8-6

DB Push Press (20/10)

DB Suitcase Reverse Lunge

*100m Run after every full round.

Author Bio

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