2/17/20 CrossFit Training Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

200m Row (or Run)

10 Reverse Lunges w/ Twist

10 Push Up to Down Dog

8 Alt Box Step Ups

8 Up Downs

8/8 SA KB Swings

Kettlebell Clean (12 Minutes of practice!)

Beginners: Assisted Clean (using free hand)

Intermediate/Advanced: Flow… Swing – Swing Pull – Clean

https://www.instagram.com/p/B8aBvhGJ5iD/

Metcon (Time)

For Time (24:00 cap):

500m Row (or 400m Run)

50 Box Jumps (24/20)

40 DBL KB Front Rack Reverse Lunges (35/25)

30 Burpees

500m Row (or 400m Run)

30 Burpees

40 DBL KB FR Lunges

50 Box Jumps

500m Row (or 400m Run)
-Scaled-

For Time (24:00 cap):

300m Row (or 200m Run)

40 Box Jumps or Step Ups (18/12)

30 Bodyweight Reverse Lunges

20 Burpees to Box or Up Downs

300m Row (or 200m Run)

20 Burpees to Box or Up Downs

30 Bodyweight Reverse Lunges

40 Box Jumps or Step Ups

300m Row (or 200m Run)

Author Bio

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