12/27/19 CrossFit for Beginners Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

Squat Warm Up

Front Squat (5-5-5-5)

Set 1 – 30-40% x 5

Set 2 – 40-50% x 5

Set 3 – 50-60% x 5

Set 4 – 50-60% x 5

*Deload week. Reps should be smooth and mechanics perfect.

WOD Warm Up

2 Rounds 5 Reps w/ Empty Bar:

Strict Press

Push Press

Thruster

Metcon (Time)

For Time (9:00 cap!):

21-15-9

Thruster (95/65)

Burpees to Target (6″)
-Scaled-

For Time (9:00 cap!):

21-15-9

Thruster (65/45)

Burpees to Target (6″)

or

15-12-9

Thrusters (65/45)

Up-Downs or Burpees to Box

**Sub DB Thrusters!

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