8/27/19 CrossFit Training Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

4 Rounds:

15 Jumping Jacks

5/5 Arm Circles FWD/REV

10 Arm Crosses

3 Wall Walks

Handstand Walk (10 Minute practice!)

*Progressions*

Beginners – Pike Walk or HS Hold

Intermediates – Box Rotation or Wall Walk

Advanced – Max Distance Walk

Metcon (Weight)

Every 3 Min for 15 Min (5 Sets):

Run 200m

30 Double Unders

15 HSPU or 15 DB Push Press (40/30)

*Athletes should have :45-1 Min rest each round.
-Scaled-

Every 3 Min for 15 Min (5 Sets):

Run 100m

30 Plate Hops -or- :30 DU Attempts/Single Unders

15 DB Push Press (20/10)

Author Bio

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