8/17/18 CrossFit Lessons Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Hollow Hold-to-Superman

Then 2 Rounds:

10 Barbell Glute Bridges

10L/R Banded Lateral Steps (quarter squat)

5 Inch Worms

10 Pause Jump Squats

5 Tempo Deadlifts @ about 50%

Deadlift (4 x 5 @ 75-80% of max deadlift)

*3 second eccentric all reps!

Metcon (Time)

5 Rounds:

100m Row

10 Push Ups

15 Wall Balls (20/14)

20 KB Swings (70/53)
-Scaled-

4 Rounds:

100m Row

10 Push Ups

10 Wall Balls (14/10)

10 KB Swings (26/18)

Accessory Work

Dual KB OH Carry, 4 x 2 Lengths AHAP (Focus on stability!)

https://www.instagram.com/p/BmKMR55n7Y_/?hl=en&taken-by=functional.bodybuilding