8/15/20 CrossFit Training South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

1:00 Jump Rope

10 Alt. Shoulder Taps

15 Jump Squats

20 Jumping Jacks

5 Burpees

Then, 2 Rounds w/ Empty Bar:

8 Clean High Pulls

6 Muscle Cleans

10 Alt. Elbow Punches

4 Hang Power Cleans

2 Push Press

2 Split Jerks (hold split :02)

Power Clean + Jerk (1 x (2+1))

12 Min to build to a challenging load for (2 + 1)

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

15 Hand Release Push-Ups

30 Sit-Ups

60 Double Unders

30 Wall Balls (20/14)
-Scaled-

15 Min AMRAP:

15 Push-Ups to Box

20 Sit-Ups

30 Double Unders/DU Taps or 60 Singles

20 Wall Balls (14/10)

Author Bio

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