9/22/20 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

20 Jumping Jacks

10 Up-Downs

Then 2 Rounds:

5 RDL (empty bar)

5 Supinated Pendlay Row (:03 eccentric) (empty bar)

5 KB Deadlifts (:03 eccentric)

8 KB Swings (Light)

Supinated Pendlay Row (4 x 5 AHAP)

*Pause :02 at chest all reps!

Metcon (Time)

5 Rounds:

10 KB Swings (70/53)

1:00 Low Plank

20 Alt. Sit Outs

Rest :30 b/t Rounds
-Scaled-

5 Rounds:

10 KB Swings (26/18)

:30 Low Plank

20 Alt. Sit Outs

Rest :30 b/t Rounds

Author Bio

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