CrossFit Turbocharged – CrossFit
Warm-up
5 Wall Walks
10 Inch Worms w/ Push Up
5 light SDHP w/ KB
10 DL w/ KB
:10 Hollow Body Hold
:10 Superman Hold
Mobilize
Deadlift (5×3 Deadlifts @90%)
Metcon (Time)
*Accessory to be done prior to metcon
6 minute Shuttle Runs Sprints in single file groups of 3. There and back. Your rest is while the others in your line are running. We are adding only 1 extra minute to our last set of sprints. You got this.
Metcon
4 Rounds for time:
8 Deficit HSPU on 2” of plates (rx+on 2 stacked 45lb plates. In other words 4, 45lb plates all together)
12 KB SDHP (53/35) (rx+ 70/53)
16 Sit Ups