12/2/19 CrossFit Training Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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Warm-up

Line Drills…

Walking Knee to Chest

Side Shuffle Left

Side Shuffle Right

High Knees

Butt Kicks

Broad Jumps

Then 2 Rounds:

10 Scap Push Ups

5 Push Ups to Down Dog

5 Push Ups (3 second eccentric)

10 Pendlay Row (empty bar)

Pendlay Row (4 x 8 AHAP)

Metcon (Time)

“Rannie”

50-40-30-20-10*

Double Unders

Sit-ups

*400m Run After Each Full Round

**20:00 time cap
-Scaled-

In place of DUs…

– Plate Hops

– 1:00 / :50 / :40 / :30 / :20 of DU attmepts

– 100-80-60-40-20 Single Unders

Or…

25-20-15-10-5*

Double Unders

Sit-ups

*200m Run After Each Full Round

**20:00 time cap

Author Bio

adminCF

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