8/20/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

30 HK, 30 BK, 30 JJ

5 Up/Down Dog

10L/10R Single-Leg Glute Bridges

5 Ring Rows @3131

5 KB Reverse Squats

10 KB Goblet Squats

5 Ring Rows @3131

2:00 Front Rack Mobility

Paused Front Squat (4 x 4 @ 70-80% )

Tempo @ 32X1

Metcon (Time)

Partner WOD:

50-30-20

Hang Power Clean (95/65)

C2B Pull Up
-Scaled-

Partner WOD:

30-20-10

Hang Power Clean (45/35) or DB Hang Power Clean (25/15)

Jumping Pull Ups/Ring Rows

Author Bio

adminCF

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