12/12/19 CrossFit Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

Then 2 Rounds:

10 Bootstrappers

8 Up Downs

6 Good Mornings (empty bar)

4 Inch Worms

2 Push Up to Down Dog

6 RDL (empty Bar)

Then 5 Tempo Deadlifts @ 50% or less.

Sumo Deadlift (3 x 5 @ 75-80%)

*3 second eccentric all reps!

Metcon (Distance)

16 Min EMOM

MIN 1 – :45 ME Row or 100m Sprint

MIN 2 – 5 or 7 Burpee Over Bar + 5 Deadlift (275/185)

*Option for athletes to do 7 or 5 Burpees! Stick with your choice through the whole workout.
-Scaled-

16 Min EMOM

MIN 1 – :30 ME Row (:30 rest!)

MIN 2 – 5 Burpee to Box + 5 Deadlift (95/65)

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