8/10/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

7 Min Partner AMRAP:

P1: 1 Round of..

20 MB Russian Twists

10 Box Step Ups

10 MB Front Squats

10 MB G2OH

P2: Hold any Static Position…

Plank, Hollow/Tuck Hold, Squat Hold, Active Bar Hang Hold, Chin Over Bar/Ring Row Hold…Partner 2 can switch as needed while Partner 1 works.

Metcon (Time)

2 Rounds (30 min time cap):

800m Med Ball Run (20/14)

50 Cal Row

25 Box Jumps (30/24)
-Scaled-

2 Rounds (30 min time cap):

600m Run (No med ball!)

35 Cal Row

20 Box Jumps (18/12)

Accessory Work

ON A 3:00 RUNNING CLOCK…

Accumulate Max Plank

-Rest as Needed-

ON A 3:00 RUNNING CLOCK…

Accumulate Max Wall Sit

Author Bio

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