2/3/20 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

100m Run

5/5 Single Arm DB Strict Press

:30 Bar Hang

5 Inchworms

Then 1 Round:

200m

10 Push Up to Down Dog

:30 DB Overhead Hold

15 Sit-ups

Then 2 Rounds w/ empty bar:

5 Push Press

5 Strict Press

Strict Press (1-1-1-1-1)

*Start moderate and build to a challenging single rep!

Metcon (Time)

For Time (15:00 cap):

400m-300m-200m

Run

12-12-12

DB Strict Press (50s/35s)

30-30-30

Sit-Ups
-Scaled-

300m-200m-100m

Run

12-12-12

DB Strict Press (20s/10s)

20-20-20

Sit-Ups (or 1:00 plank hold)

Author Bio

adminCF

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