12/20/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

12 Min EMOM:

Min 1: Alt. Lunges → Jump Lunges → Alt. Box Step Ups → Box Step Overs

Min 2: Single Unders → High Jump Singles → High Knee Single Unders → Dubs

Min 3: Hollow/Tuck Hold → Superman Hold → Forearm Plank → :25/:25 Side Plank

Double-Unders (Learn the skill!)

*If proficient, go for DU PR or practice TUs!

Metcon (AMRAP – Reps)

15 Min EMOM:

MIN 1 – Max DB Box Step-Overs (40/30)

MIN 2 – Max Double Unders

MIN 3 – Max Plank Hold (RX+ weighted)

*:50 work / :10 rest for all working minutes.

*For plank hold, not cumulative! Rest whenever you break!

Score is combined total of Step Overs and DUs.
-Scaled-

15 Min EMOM:

MIN 1 – Max DB Box Step-Overs (15/10)

MIN 2 – Max Plate Hops or Single Unders

MIN 3 – Max Plank Hold

*:30 work / :30 rest for all working minutes.

*Cumulative plank hold, resting when needed!

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