5/1/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

20 PT, 20 ATW

10 OHS with PVC

10 Glute Bridges

Then 2 rounds w/ empty bar:

5 Push Press

5 BTN Push Press

5 OH Squats (hold bottom)

Overhead Squat (4 x 4 @ 70-75% of max OHS)

*Pause 2 seconds in hole first two reps

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

10 Push Press (115/80)

10 KB Swings (70/53)

10 Box Jumps (24/20)
Scaled: 8 Min AMRAP

10 Push Press (45/35)

10 KB Swings (light)

10 Box Jumps/Step Ups

-:30 rest-

Accessory Work

GHR 3×10 (RX+ hold last rep 5 seconds)

Author Bio

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