7/16/18 CrossFit Training South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

Squat Warm up

Back Squat (Find 3RM!)

Metcon (Time)

4 Rounds:

12 Pull Ups

25 Butterfly Sit Ups

2 Lengths Walking OH Plate Lunge (45)
4 Rounds:

8 Jumping Pull Ups or 12 Ring Rows

15 Butterfly Sit Ups

2 Lengths Walking OH Plate Lunge (15)

Accessory Work

Single Leg KB Deadlift, 3 x 8L/8R w/ 3 second eccentric

Author Bio

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