9/13/19 CrossFit Cherry Hill Haddonfield Collingswood

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

100m Jog

2 Lengths High Knees

2 Lengths Butt Kicks

10 Tuck-Ups → 5 V-Ups

5 Med. Ball Deadlifts + 5 Med. Ball Front Squats → 5 Med. Ball Cleans

10 Up-Downs → 5 Burpees

2 Rope Walks

Rope Climb (Learn the skill!)

12 Minutes to practice progressions!

Metcon (Time)

Every 4 Min, for 4 Rounds:

200m Run

10 V-Ups

10 Med Ball Cleans (20/14)(RX+ 40/25)

10 Burpees

*Athletes should have 1:00 rest each round.

*Score total working time.
-Scaled-

Every 4 Min, for 4 Rounds:

200m Run

10 Tuck Ups

10 Med Ball Cleans (14/10)

10 Up-Downs or Burpess-to-Box

*Athletes should have 1:00 rest each round.