8/21/20 CrossFit Training Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

LINE DRILLS*:

Walking Knee Hug

Walking Quad Stretch

Butt Kicks

High Knees

Lunge and Reach

*20’ for each drill, light jog back to starting position

into…

2 Rounds:

10 Alt. Box Step Ups

5 Up Downs

5 DB Deadlift

5 DB Hang Power Cleans

Into…

200m Run

Metcon (AMRAP – Reps)

5 SETS FOR REPS:

1:00 Max DB Up Down + Power Clean (50/35)|(30/20)

1:00 Max DB Front Rack Hold

1:00 Max Box Jumps (24/20)|(18/12)

3:00 to Run 400m*

*Rest remainder of the 3:00 before starting the next set.

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