2/19/20 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Row (Easy Pace)

Then 2 Rounds w/ a light DB:

6 SA Standing DB High Pull (L)

6 SA DB Strict Press (L)

1 Length SA DB OH Walk (L)

6 SA Standing DB High Pull (R)

6 SA DB Strict Press (R)

1 Length SA DB OH Walk (R)

Then 2 Rounds w/ empty barbell:

10 Alt Elbow Punches

7 Strict Press

7 Push Press

7 Push Jerks

Push Press + Push Jerk + Split Jerk (4 x (1+2+3))

*Start moderate-light and build to moderate-heavy set with perfect mechanics.

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

6 Push Jerk (155/105)

12 Push Ups

15 Cal Row
-Scaled-

10 Min AMRAP:

6 Push Jerk (65/45) or DB Push Press (25/15)

9 Band Assisted Push Ups

12 Cal Row

Author Bio

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