12/5/19 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 Alt. Cossack Squats

10 Alt. Box Step Ups

10 Shoulder Taps (Scaled: 2 Wall Walks)

:20 Bar Hang

Then 2 Rounds:

10 Jumping Squats

5 Inch Worms

10 RDL (empty Bar)

5 Ring Rows

5 Pull Ups

Then, 5 Temp Deadlifts @ 50% or less.

Deadlift (3 x 5 @ 75-80%)

*3 second eccentric all reps!

Metcon (Time)

4 Rounds (16:00 time cap):

5-15-25-35 Box Jumps (30/24)

9 Strict Pull-Ups

12 HSPU or DB Strict Press (50/35)

6 Deadlifts (225/160)
-Scaled-

4 Rounds (16:00 time cap):

5-10-15-20 Box Jumps or Step Ups (18/12)

9 Jumping Pull Ups or Ring Rows

12 DB Strict Press (20/10)

6 Deadlifts (95/65)

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