8/26/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

3 Rounds (For quality) – 12 Min Max

200m Jog

1 Length Walking Lunge

10 Single Leg KB RDL

5/5 KB Push Press

10 KB Goblet Squats

10 KB Swings

– 1:00 Rest b/t Rounds –

Back Rack Lunge (3 x 10)

*Build from Moderate to Moderate-Heavy. Reverse lunge, alternating legs each rep for 10 total reps. Bar comes from the rack.

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

40 Slam Balls (20/14)(RX+40/25)

40 Slam Ball Lunges*

20 Toe to Bars

*Bear hug hold with ball. Athlete choice for forward or reverse lunge.
-Scaled-

12 Min AMRAP:

20 Slam Balls (14/10)

20 Slam Ball Lunges*

20 K2E -or Lying Leg Raises