7/12/19 CrossFit Trainers Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

500m Row

Then 2 Rounds:

50 Plate Hops

40 Mountain Climbers

30 Jumping Jacks (Clap overhead & behind the back)

20 Plate Ground to Overheads

10 PVC Pass Through Reverse Lunges (Standing on plate, into deficit lunge)

Strict Press + Push Press (3 x (4+4) )

SET 1 – Empty Barbell

SET 2 – Building Weight

SET 3 – Workout Weight

*:02 pause at the top of each rep.

*Superset each set with 20 KB Weighted Glute Bridges.

Metcon (Time)

For Time (25 min cap)

1000m Row

800m Run

50 KB Swing (53/35)

40 Push Press (115/75)

500m Row

400m Run

25 KB Swing

20 Push Press
-Scaled-

For Time (25 min cap)

750m Row

400m Run

35 KB Swings (26/18)

30 Push Press (65/55)

400m Row

200m Run

20 KB Swings

15 Push Press