12/9/19 CrossFit near Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

50 Jumping Jacks

Then, 2 Rounds w/ Light KB or DB:

6/6 Turkish Sit Ups

6/6 Overhead Split Squats

6/6 Single Arm Upright Rows

6/6 Single Arm Strict Presses

6/6 Single Arm Deficit Push Ups*

*Single Arm Deficit Push Ups are with 1 hand on the DB other hand on the floor.

Turkish Get Up (12 Minutes to test a max for 2L/2R!)

Metcon (AMRAP – Rounds and Reps)

20 Min ARMAP:

15 Up-Downs

30 Double Unders

1:00 Static Hold*

30 Double Unders

15 KB Swings (70/53)

1:00 Static Hold*

*Static Hold Options:

Wall-Sit

Plank

Active Squat

Bar Hang

HS Hold

Hollow

Superman

Plate OH Hold

KB Front Rack
-Scaled-

20 Min ARMAP:

10 Up-Downs

30 DU Taps or Plate Hops

1:00 Static Hold*

30-60 Single Unders

10 KB Swings (26/18)

1:00 Rest

Author Bio

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