9/7/19 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

10 Minute AMRAP:

8 Cal Row

8 Ring Rows → 8 Kipping Swings

8/8 SA DB Strict Press → 8/8 SA DB Snatch

25 Shoulder Taps in Push Up Plank → 2 Lengths SA DB OH Walk (1L/1R)

Bench Press (15 min to build to a challenging set of 3 reps!)

Metcon (AMRAP – Reps)

In teams of 2, on a 12 min running clock:

Max Rounds of Cindy + Max Cals on Rower*

1 Round of Cindy is…

5 Push-ups

10 Pull-ups

15 Air Squats

*One athlete completes a round of Cindy, while one rows. Rotate when round of Cindy is completed. Score is the number of rounds completed in Cindy + number of Cals on the Rower to the nearest set of 10. For example…30 Cals = 3, 70 Cals = 7, 110 Cals = 11. No credit for partially completed sets of 10 or partial rounds of Cindy. For example…29 Cals = 2, 71 Cals = 7, 115 Cals = 11.
-Scaled-

1 Round of Cindy is…

5 Band Assisted Push-ups

10 Jumping Pull-ups or Ring Rows

15 Air Squats