5/29/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

20 Single Unders

10 Partner Wall Balls

10 Light KB Swings

10 Light KB Deadlifts

5 V-Ups

Pistols (Learn the skill!)

*If proficient, weighted pistols!

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP:

100 Double Unders

19 Wall Balls (20/14)

18 KB Swings (70/53)

17 Push Ups

16 TTB

15 Deadlifts (95/65)

14 Alternating Pistols

13 Box Jumps (30/24)

400 Meter Run
-Scaled-

15 Min ARMAP:

100 DU Taps or Single Unders

19 Wall Balls (14/10)

18 KB Swings (26/18)

17 Band Assisted Push Ups

16 K2E or Lying Leg Raises

15 Deadlifts (65/55) or Mt. Climbers

14 Alternating Pistols to Box or Jumping Jacks

13 Alternating Box Step Ups (18/12)

200 Meter Run

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