4/22/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

Quadruped Crawl/Reverse Quadruped Crawl

:30 High Plank Hold

10 Partner Push Ups

5 Bench Press w/ 3 second eccentric (empty bar)

Bench Press (4 x 8 @ 70-75%)

*Rest 2:30 between sets.

WOD Warm Up

Accumulate 1 Min Handstand Hold

Then 2 Rounds:

10 Alternating Jump Lunges

5 Strict Press

5 Push Press

Metcon (Time)

15-12-9

Push Press (95/65)(RX+115/85)

Box Jumps (30/20)

Then directly into….

15-12-9

Front Rack Lunges (95/65)(RX+115/85)

Burpees Over Bar
-Scaled-

Barbell (75/55)

Box (18/12)

-or-

12-9-6

Push Press (45/65)

Box Jumps Step Ups

Then directly into….

12-9-6

Front Rack Lunges (45/65)

Burpees to Box/Bench

Author Bio

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