CrossFit Turbocharged – CrossFit

Warm-up

10 Inch Worms

10 Squats

20 Banded Glute Activation (10 each side)

10 Single Leg Bridges (5 each leg)

5 Wall Walks

Snatch

Take 12 Minutes to work up to a 1rm Snatch. Don’t go past what you can do safely with good movement.

Handstand Walk

*To be done prior to METCON*

Handstand Walks 5-10 minute practice. Rx+ Complete 50ft with-in that time frame. Beginners working HS Balance on the wall.

Metcon (Time)

For Time:

40 KB Snatch 20 each arm broken up however you’d like (53/35)(Rx+70/53)

40 Wall Balls (20/14)

500m Row