2/7/20 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

5 Inchworms

10 Alt. Lunge and Twist

10 Scap Pull-Ups

2 Rounds:

10 Up-Downs

5/5 DB Sumo DL

20 Shoulder Taps (Scaled: High Plank)

5 Kipping Swings

2 Rounds:

2 Wall Walks

5/5 DB Push Press

5 Pull Ups

Handstand Walk (10 Minute practice!)

*Progressions*

Beginner – Pike Walk or HS Hold

Intermediate – Box Rotation or Wall Walk

Advanced – Max Distance Walk

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

2 Muscle-Ups

8 Handstand Push-Ups

16 Alt. DB Snatch (50/35)
-Scaled-

12 Min AMRAP:

2 Burpee Pull Ups

8 HRPU or Band Assisted Push Up

16 Alt. DB Snatch (20/10)

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