8/4/18 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

200m Row

10 Jump Lunges

10 Band Pull Aparts

10 Ring Rows @ 3112

5 Wall Balls

Weighted Pull-ups (4 x 5 AHAP)

*Superset w/ Bulgarian Split Squat

Bulgarian Split Squat (4 x 8L/8R AHAP)

*To be completed right after each set of Weighted Pull Ups.

Metcon (Time)

40-30-20-10

Wall Balls (20/14)

Cal Row
-Scaled-

4 Rounds:

12 Wall Balls (14/10)

10 Cal Row

Accessory Work

KB Sit Out and Press, 4 x 10 (alternating sides each rep)