12/19/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

25 Jumping Jacks

25 Front Jacks

5 Up/Down Dogs

10 Pause Jump Squats

1 Wall Walk

Then 2 Rounds 3 reps w/ empty bar:

Strict Press

Push Press

Front Squat

Thruster

Thruster (Test 2RM!)

Metcon (Time)

With a partner, 10-1 and 1-10:

Thrusters (95/65)

Burpees

P1 completes 10-1 thrusters, while P2 completes 1-10 burpees. Then, switch movements and P1 completes 1-10 burpees, P2 completes 10-1 Thrusters. Throughout entire workout, one partner works at a time.
-Scaled-

With a partner, 8-1 and 1-8:

Thrusters (55/45)

Burpees

P1 completes 8-1 thrusters, while P2 completes 1-8 burpees. Then, switch movements and P1 completes 1-8 burpees, P2 completes 8-1 Thrusters. Throughout entire workout, one partner works at a time.

Accessory Work

DB Pullover, 4 x 8 (3 second eccentric)

Author Bio

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