2/26/20 CrossFit Classes Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

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Warm-up

12 Min EMOM:

Round 1

Min 1: Easy Pace Row

Min 2: 8/8 SA KB Sumo Deadlifts

Min 3: 30 Single Unders + Alt. Lunge and Twist

Round 2

1: Moderate Pace Row

2: 8/8 SA KB Deadlifts

3: 30 Alt. Leg Single Unders + Alt. Groiners

Round 3

1: Moderate Pace Row

2: 8/8 SL KB RDL

3: 30 Big Jump Single Unders + Inch Worms

Round 4

1: 30s Workout Pace Row

2: 2 Lengths SA Farmers Carry

3: 30 Double Unders + Tuck Ups

Metcon (Time)

3 Rounds:

ON 2:00 CLOCK…500m Row (rest remainder)

ON 2:00 CLOCK…Farmers Carry (AHAP)

ON 2:00 CLOCK…AMRAP of 20 Double Unders + 10 V-Ups

-1:00 Rest b/t Rounds-

*No additional time b/t Sets. Transition immediately to the next 2:00 station once the 2:00 clock expires.

(Score is Slowest Time on Row)
-Scaled-

-350m Row

-Farmers Carry (26/18)

-Sub 20 Single Unders or Plate Hops for DUs (+10 Sit Ups)

Accessory Work

TABATA, 8 SETS :20 ON / :10 OFF*

DB Hammer Curl

DB Bent Over Row

*Choose a weight that you can hold onto for all 4:00. Try to go unbroken.

Author Bio

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