9/28/20 CrossFit Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

8 Alt. Step-Ups

8 Single DB RDL

8 Single DB Bent Row

16 Lateral Hops over DB

Then, 2 Rounds:

8 Alt. Lunges

8 Frog Hops*

8 Alt. Cossack Squats

8 Alt DB Snatch

*Start in a high plank position, jump the feet to the outside of the hands, jump the feet back into the High Plank.

DB SA Bent Over Row (4 x 8/8 AHAP)

Metcon (AMRAP – Reps)

4 Rounds:

1:00 – Alt. DB Snatch (50/35)*

1:00 – DB Suitcase Reverse Lunge* (Alternate arms each round!)

1:00 – Box Jumps (24/20)

*2 Burpees Every Time Athlete Breaks in Station 1 or 2

Rest 1:00 b/t Rounds
-Scaled-

4 Rounds:

1:00 – Alt. DB Snatch (30/20)

1:00 – DB Suitcase Reverse Lunge (Alternate arms each round!)

1:00 – Box Jumps or Alt. Step Ups (18/12)

(No penalty for breaking in Station 1 or 2)

Rest 1:00 b/t Rounds

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