11/01/2016 CrossFit in Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

2 Steady Rounds:

10 Banded Good Mornings

20 Double Unders (first round single unders)

10 Wallballs (warm up weight)

During the Banded Good Mornings, the loading should be slow and controlled. The opening of the hip should be quick and explosive.

Bench Press (3×5 followed by 2×3)

Metcon (Time)

For Time:

“Buy in” 400 meter run with bumper plate held against chest (15/10lbs) (Rx+25/15lbs and 800 meters) (Time starts here)

No break for those who don’t yet know what a “buy in” is, go sttraight into…

10,9,8,7,6,5,4,3,2,1 Thrusters (95/65) (rx+135/115)

20 Double Unders ( In between each set of Thrusters)

“Cash out” 50 Sit ups