2/8/20 CrossFit Haddonfield Collingswood Cherry Hill Marlton

CrossFit Turbocharged – CrossFit

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Warm-up

3:00 Row → :20 Working Pace/:40 Recovery pace*

*Every round of :20 Work, increase the pace!

Then, 3 Rounds:

5 Bootstrappers

10 Alt. Cossack Squats

10 Wall Balls

5 Kipping Swings

5 TTB/K2E

Metcon (AMRAP – Reps)

IN TEAMS OF 4…

2 SETS x 3 MINUTES @ EACH STATION*

STATION 1 — Wall Balls (20/14)

STATION 2 — Cal Row

STATION 3 — TTB

STATION 4 — Push Ups

*Fight Gone Bad Style. P1 starts on Station 1 / P2 on S2 / P3 on S3 / P4 on S4 and rotates down. Teammates rotate between stations 1,2,3,4 and all partners rest at same time. 3:00 rest b/t sets.
-Scaled-

*2:00 work / 1:00 rest at each station

2 SETS x 3 MINUTES @ EACH STATION*

STATION 1 — Wall Balls (14/10)

STATION 2 — Cal Row

STATION 3 — K2E

STATION 4 — Band Assisted Push Ups or DB Floor Press

Accessory Work

4 SETS FOR QUALITY:

10 DB Renegade Rows

10 DBL DB Hammer Curls

10 DBL DB Bicep Curls

10 DBL DB Bent Over Row

-Rest as Needed b/t Sets-

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