2/4/20 CrossFit Classes Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

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Warm-up

4:00 Bike/Row

Then 3 Rounds:

10 Bootstrappers

10 KB Deadlifts

10 Alt Step Ups

10 Up-Downs

10 Scap Pull-Ups

Metcon (3 Rounds for reps)

DEATH BY (7:00 Cap)….

6 KB Swings (70/53)

Reps increase by 6 every minute. 6-12-18…and so on

-Rest 3:00-

DEATH BY (7:00 Cap)…

5 Up-Down Box Jump Over (20/12)

Reps increase by 5 every minute. 5-10-15…and so on

-Rest 3:00-

DEATH BY (7:00 Cap)…

4 Pull-Ups (RX+ C2B)

Reps increase by 4 every minute. 4-8-12…and so on

*7:00 Cap on all “Death By” Rounds. If fail before 7 completed rounds, drop down at least 2 levels from where you failed and then continue on minute until clock runs out.
DEATH BY (7:00 Cap)….

6 KB Swings (26/18)

Reps increase by 6 every minute. 6-12-18, and remain at 18 for completion of workout.

-Rest 3:00-

DEATH BY (7:00 Cap)…

5 Up-Down Box Jump Over (20/18)

Reps increase by 5 every minute. 5-10-15, and remain at 15 for completion of workout.

-Rest 3:00-

DEATH BY (7:00 Cap)…

4 Jumping Pull-Ups or Ring Rows

Reps increase by 4 every minute. 4-8-12, and remain at 12 for completion of workout.

Accessory Work

Farmers Carry AHAP 20 Lengths

Author Bio

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