7/15/20 CrossFit Training Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

30 High Knees

30 Butt Kicks

10 Hollow Rocks

5 Up/Down Dog

Then 2 Rounds (RD1 PVC, RD2 Empty Bar):

6 Alt. Front Rack Lunge

5 Push Press

3 OH Squats (:03 eccentric)

5 Thrusters

Overhead Squat (4 x 4 @ (95/65))

FOR TECHNIQUE!!

*:03 eccentric all reps

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

10 Alt. DB Split Snatch (35/25)

15 Tuck Ups

20 Wall Balls (toss in air to self) (20/14)

*Arms alternate each rep, athlete can choose which leg to split.
-Scaled-

Alt. DB Split Snatch (15/10)

Wall Balls (14/10)

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