4/17/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

1 Min Jump Rope

Then 2 Rounds:

10 RDL’s (empty bar)

10L/R Banded Lateral Steps (quarter squat)

5 Inch Worms

10 Pause Jump Squats

Then, 5 Tempo Deadlifts @ 50% (4 second pace)

Deadlift (4 x 5 @ 75-80%)

Metcon (Time)

For Time:

50 Double Unders

10 KB Swings (70/53)

50 Double Unders

20 KB Swings

50 Double Unders

30 KB Swings

50 Double Unders

20 KB Swings

50 Double Unders

10 KB Swings
-Scaled-

For Time:

25 Double Unders/50 Double Under Taps/50 Single Unders

5 KB Swings (26/18)

25 Double Unders/50 Double Under Taps/50 Single Unders

10 KB Swings

25 Double Unders/50 Double Under Taps/50 Single Unders

20 KB Swings

25 Double Unders/50 Double Under Taps/50 Single Unders

10 KB Swings

25 Double Unders/50 Double Under Taps/50 Single Unders

5 KB Swings