8/6/20 CrossFit for Beginners Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Run (Increasing pace every :30)

Then, 8 Min EMOM:

MIN 1 – :25 Alt. Lunges / :25 Box/Bench Step-Ups

MIN 2 – :25 KB/DB Deadlift / :25 KB/DB Swings

Metcon (5 Rounds for time)

EVERY 4:00 x 5 SETS:

30 KB Swings (53/35)

10/10 SA Front Rack Step-Ups*

10 Box Jump Overs (24/18)

*10 reps on right arm / 10 reps on left arm, legs alternate every rep
-Scaled-

EVERY 4:00 x 5 SETS:

20 KB Swings (26/18)

10/10 SA Front Rack Step-Ups*

10 Box Jumps or Step Overs (18/12)

Finisher

8 Sets, TABATA (:20 ON | :10 OFF)

MOVT 1 – Alt. Quadruped Bird Dog

MOVT 2 – Alt.Heel Taps*

*Laying down with the feet flat on the ground. Shoulders lift off the ground and you reach side to side towards each heel.

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