12/10/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

Then 2 Rounds:

10 Seated Banded Rows

10 Pendlay Rows (empty bar)

10 RDLs (empty bar)

5 Ring Rows (Pull Ups RD2)

10 Russian Twists

Pendlay Row (5 x 8 AHAP)

Superset w/ Alt Rotating Med ball toss 10-20 reps AFAP

Metcon (Time)

2 Rounds:

800m Run

50 Pull Ups
-Scaled-

2 Rounds:

400-600m Run

30 Pull Ups/Jumping Pull Ups/Ring Rows

Accessory Work

Floor Windshield Wipers

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