12/18/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

Then 2 Rounds:

10 Alternating Lunge and Reach

5L/5R Single Arm Ring Rows

5 Ring Rows @ 3131

5 Up/Down Dogs

5 LIGHT Over-The-Shoulder Med Ball Tosses

Weighted Pull-ups (5 x 5 AHAP)

*Superset w/ Over-The-Shoulder Med Ball Toss x 8 AHAP/AFAP

WOD Warm Up

20 PT, 20 ATW

10 Pause Jump Squats

5 Muscle Snatch (empty barbell)

5 OH Squats w/ :02 pause in hole (empty barbell)

Metcon (Time)

4 Rounds:

400m

10 OH Squats (135/95)
-Scaled-

4 Rounds:

200m Run

7 OH Squats (45/35) or 10 Goblet Squats (26/18)

Accessory Work

20 Alternating Turkish Getups