CrossFit Turbocharged – CrossFit

Warm-up

10 Push Ups

10 Sit Ups

20 Banded Glute Activation (10 each direction)

10 Alternating Lunges

:20 Dead Hang from Rig

:20 Push/Pull (kipping focusing on ROM in shoulders)

Mobilize with PVC

Power Snatch

1 Power Snatch from floor + 1 Hang Power Snatch (above knee)

@75% current 1RM Snatch x5

Metcon (No Measure)

Groups of 3 Partner WOD

15 Min EMOM (Rotate stations with partners every minute)

8 O/H Squats

10 Toes to Bar

:30 Burpees

Bitch Work

30 Cals on Rower (rx+50 Calories on Rower. 1, 30 second rest after first 25 cals)