CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds of:
10 Push Ups
10 Alternating Lunges
10 Scap Pull Ups
:20 Dead Hang On Rig
10 leg swings each side holding rig or wall (inside to out)
5 min Pistol progression practice
Mobilize
Back Squat (4×3 @90% , then 3×10 smooth, heavy and unbroken)
Metcon (Time)
(Beginners 1 round of each “girl”)
200 m Row
1 Round of “Barbara”
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
—————
400 m Row
2 Rounds of “Mary”
5 Handstand Push ups
10 Alternating Pistols
15 Pull ups
—————
600 m Row
3 Rounds of “Cindy”
5 Pull ups
10 Push ups
15 Squats