8/4/20 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

:30/:30 Lying Band/Towel Hamstring Stretch*

:30 Alt Groiners

*Band/Towel around midfoot, lay back and extend banded leg up leaving other leg on the ground

7 Min AMRAP:

10 Scap Push-Ups

10 Scap Pull-Ups

5/5 Single DB Sumo Deadlift

30 Jumping Jacks

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP:

15 DB Sumo Deadlifts (50/35)

15 Pull-Ups or DB Bent Rows

200m Run

-Rest 1:00-

6 Min AMRAP:

10 DB Sumo Deadlifts

10 Pull-Ups or Bent Rows

100m Run

-Rest 1:00-

3 Min AMRAP:

Max DB Renegade Row
-Scaled-

*DB Sumo Deadlifts (30/20)

*DB Renegade Row (10/15) or Empty Handed

Finisher

3 Sets:

10 DB RDL (:03 eccentric)

10/10 Single Leg Glute Bridge (X221)

Author Bio

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