8/5/20 CrossFit for Beginners Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 HK

30 BK

15 Hollow Rocks

Then 2 Rounds:

10 Alt Groiners

10 Alt Front Rack Lunges (RD1: PVC, RD2: Empty Bar)

5 Tempo Air Squats (3221)

Then 2 Rounds 5 Reps w/ Empty Bar:

RDL

Clean High Pull

Hang Power Cleans (:02 pause just below knee)

Front Squat (Build to a challenging set of 5 reps.)

*Clean from floor.

Metcon (Time)

ON A 12:00 RUNNING CLOCK…

1,200m Run

60 Sit-Ups

30 Front Squats (185/135)

Max Barbell Front Rack Hold
-Scaled-

ON A 12:00 RUNNING CLOCK…

800m Run

30 Sit-Ups

20 Front Squats (65/55)

Max Barbell Front Rack Hold

Author Bio

adminCF

Sign Up For Your 21 Day FREE Trial Now