7/6/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

500m Row

20 Partner Push Ups

20 Partner Wall Balls

Then 2 Rounds, holding light KB:

10 Alternating Forward Lunges

10 Alternating Reverse Lunges

10 Box Step Ups

Back Rack Lunge (4 x 10 AHAP)

*Alternating steps

Metcon (No Measure)

12 Min EMOM

Min 1: 25 Push Ups

Min 2: 15 Wall Balls (20/14)

Min 3: 150m Row

Min 4: Plank Hold :45
-Scaled-

12 Min EMOM

Min 1: 12 Push Ups

Min 2: 10 Wall Balls (20/14)

Min 3: 100m Row

Min 4: Plank Hold :30

Accessory Work

Pistol Squat, 3 x 5L/5R (RX+ weighted)

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