11/26/2016 Cherry Hill NJ CrossFit Training

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of…

10 Split Jerk hands on hips

10 Alternating Lunges

10 Banded Good Mornings

10 Push Ups

10 Single Leg Hip Bridges alternating

Split Jerk

6×1 Split Jerk followed by 3×3 Push Press

Metcon (Time)

For Time:

Buy in: 500 meter row

5 Rounds of…

8 Walking Lunges with barbell in front rack position (95/65) (rx+135/95)

There has been a heavy emphasis on lunges of late. There is a reason for this. Watch your squat, deadlift and Oly Lift numbers and remember to give some credit to your lunges when you hit a PR

8 Chest to Bar Pull Ups Yes, chest touches the bar. It is okay if you haven’t learned butterfly pull ups. Standard kipping is fine and the rest, scale.

20 Double Unders (rx+40) For those who don’t own their own rope, this is one of the few pieces of equipment we recommend all purchasing so that it is the proper size for you. They are cheap enough and it’s X-Mas time after all, so tell a family member or significant other to hook you up!