8/8/19 CrossFit Classes Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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Warm-up

:30 of each exercise:

Jumping Jacks

Mountain Climbers

Sit-ups

Toe Touches

Arm Circles

Arm Crosses

Trunk Twists

Tuck-Jumps or Star Jumps

Pass Thru (PVC)

ATW (PVC)

Then 2 Rounds, 5 reps w/ empty bar:

Snatch Grip RDL

Snatch High Pull

Muscle Snatch

OH Squat

Snatch Balance

Hang Snatch

Snatch (4 x 2 @ 85% of 1RM)

Metcon (AMRAP – Rounds and Reps)

10 Min ARMAP:

100m Run

10 Single Arm Alt. DB OH Lunges (50/35)

20 Sit-ups

*For lunges alternate legs every rep. For DB, perform first 5 holding with L arm and second 5 holding with R arm.
-Scaled-

10 Min ARMAP:

100m Run

10 Single Arm Alt. DB OH Lunges (15/10)

12 Sit Ups

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