9/28/19 CrossFit Training Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

60 Single Unders

10 Alt. Lunges → Alt. Goblet Lunges → 4/4 KB OH Lunge

7 Push-ups → :20 Ring Support Hold → 7 Dip Negative

10 KB DL → 10 KB Swings → :30 OH Plate Hold

10 Sit-ups → 10 Lying Leg Lifts → 10 K2E

Metcon (AMRAP – Reps)

4 Rounds:

1:00 KB Swings (70/53)

1:00 Box Jumps (24/20)

1:00 Alt. Plate OH Lunges (45/35)

1:00 V-Ups

-Rest 1:30 b/t rounds.

*Athletes should begin each Round at a different movement and complete the full set in that new order. Rotate down the list.
-Scaled-

4 Rounds (:30 ON, :30 OFF)

KB Swings (26/18)

Box Jumps (18/12)

Alt. Plate OH Lunges or Plate FR Lunges (10/5)

Sit Ups

-Rest 1:30 b/t rounds.

*Athletes should begin each Round at a different movement and complete the full set in that new order. Rotate down the list.

Author Bio

adminCF

Sign Up For Your 21 Day FREE Trial Now