7/11/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

Pizza Delivery

Then, 2 Rounds (for quality!):

6 Reps of Each Movement in WOD

Metcon (AMRAP – Reps)

TABATA

:20 Work / :10 Rest, for 8 Rounds.

TABATA 1 – Box Jumps (24/20)

TABATA 2 – Push-Ups

TABATA 3 – DB Bent Over Rows (35s/25s)

TABATA 4 – Ball Slams (20/14)(RX+40/25)

TABATA 5 – Strict Hollow Flutter Kicks

Score is total reps. Hollow Flutters should be counted 1L/1R = 1 rep.
-Scaled-

TABATA 1 – Box Jumps or Step Ups (18/12)

TABATA 2 – Band Assisted Push-Ups

TABATA 3 – DB Bent Over Rows (25s/15s)

TABATA 4 – Ball Slams (14/10)

TABATA 5 – Bent Knee Flutter Kicks or Alternating Knee Tucks

Accessory Work

3 Sets:

12/12 Preacher Curls

-Rest as Needed b/t Sets-