CrossFit Turbocharged – CrossFit

Warm-up

10 Jump Squats

10 Banded Good Mornings

10 Push Ups

10 Mini Kips

10 Butterfly Sit-Ups

Mobilize

1. Leg Swings on rig inside to outside

2. :30 Russian Baby Maker

3. Coaches Additions

Back Squat

Compare to last week

1×10 @40% w/ speed

1×8 @60%. w/ speed

1×6 @70%. w/ speed

1×4 @80% (no speed on this set)

1×3 @90% (no speed on this set)

Metcon (Time)

5 Rounds (Rx+ 6 Rounds) For Time of:

10 Deadlifts (135/95 or a weight where you can do 1-2 sets unbroken)(Rx+225/155)

10 Wallballs (20/14)

10 T2B keep hands protected for the open. Keep calluses in check, wear wraps, tape etc…)

2 minute rest followed by…

1 Set Max Defecit Push Ups (Rx+ 45lb plate for each hand)
Congratulations to all Crossfit Open Athletes! You faced 17.1 head on and had so many great scores! No rest for the weary.

Right back at it.

You will be ready for 17.2 with bells on;-).