12/29/2016 CrossFit Training in Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

10 KB Swings light

10 Jump Squats

10 Scap Pull Ups

10 Push Ups

Front Rack Lunge (5×3 Pause the bottom of each rep for the 1st set)

Metcon (AMRAP – Rounds)

15 minute AMRAP of:

10 Kettlebell Swings (53/35) (70/53)

10 KB Walking Lunges (same weight as above. Hold as you would for a goblet squat)

10 Pull Ups

Rest :30 between each round

Bitch Work

Row 300m, Bike 18 Cal, rest 30 seconds. Repeat for a total of 2 rounds.