9/30/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

200m Jog

10 Alt Single Leg Good Mornings (with light DB)

:20 Hollow Hold

10 DB Thrusters (:01 pause at top)

:20 Hollow Hold

10 Up-Down + Box Step-Up (RD2 Box Jump)

Max Height Box Jump (Distance)

Max Height Box Jump
*10 Minutes to test a max height jump!

Max Height Box Jump (Distance)

Max Height Box Jump
*10 Minutes to test a max height jump!

WOD Warm Up

Deadlift 3×7

*Increase weight each set to find working weight for WOD.

Metcon (AMRAP – Reps)

3 Rounds (4:00 ON / 2:00 OFF):

200m Run

20 Box Jump Over (24/20)

20 Wall Balls (20/14)

Max Deadlifts (250/175)
-Scaled-

3 Rounds (4:00 ON / 2:00 OFF):

200m Run

15 Box Jumps (18/12)

15 Wall Balls (14/10)

Deadlifts (95/65) (*No more than 10 reps)

Author Bio

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