9/10/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

*Slow steady pace…

1:00 Bootstrapper

1:00 Alternating Cossack Squat

1:00 Inch Worm (Keep those legs straight!)

Then…

10 Tempo Good Mornings (3131)

30 Mountain Climbers

5/5 Supinated Single Arm Ring Row

10 Tempo Sumo Deadlifts (3131)

1:00 Hollow Hold

5/5 Supinated Single Arm Ring Row

10 Tempo RDL (3131)

20 V-Ups

5/5 Supinated Single Arm Ring Row

10 Tempo Deadlifts (3131)

Deadlift (3 x 5 @ 70-80%)

Metcon (Time)

4 Rounds:

70 Double Unders

7 Deadlift (225/155)

10 Chin-ups

-16:00 Time Cap-
-Scaled-

4 Rounds:

50 Plate Hops

7 Deadlifts (95/65)

10 Jumping Chin Ups or Supinated Ring Rows

Author Bio

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