11/5/19 CrossFit Training South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

5 Tempo Air Squats (3311)

10 Glute Bridges

:20 Superman Hold

:20 Active Hollow Bar Hang

10 Alt. Cossack Squats

Into…

2 Rounds:

5 Toes Elevated Squats (3311)

5 Sumo RDL (empty bar, :03 eccentric)

5 Sumo Good Mornings (empty bar, :03 eccentric)

5 Kipping Swings

10 K2E

Sumo Deadlift (2-2-2-2-2)

*Build to a heavy double!

Metcon (Time)

3 Rounds:

15 Deadlifts (135/95)(RX+185/135)

20 TTB

*9:00 Hard Cap
-Scaled-

3 Rounds:

15 Deadlifts (85/60)

20 K2E

Author Bio

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