CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
1:00 Easy Row
1:00 Groiner L + Groiner R + Push-up
1:00 Moderate Pace Row
1:00 Bootstrappers
1:00 WOD Pace Row
1:00 Push-up to Down-Dog
-Rest 1:00-
2 Rounds w/ Light DBs:
8 DB Bent Over Row
6 DB Strict Press
4 DB Ground to Overhead
2 DB OH Lunge (Hold in either single or double overhead)
DB Bear Complex (10 minutes to build to WOD weight!)
*1 Rep of DB Bear Complex is…
1 Hang Power Clean
1 Front Squat
1 Push Press
1 Front Squat
1 Push Press
Metcon (AMRAP – Reps)
21 Min EMOM:
MIN 1 – Max Reps of DB “Bear Complex” (50/35)
MIN 2 – 2 Rope Climbs
MIN 3 – 20 Cal Row
-Rest at :50 mark of each minute to allow :10 rest/transition.
*1 Rep of DB Bear Complex is…
1 Hang Power Clean
1 Front Squat
1 Push Press
1 Front Squat
1 Push Press
-Scaled-
21 Min EMOM:
MIN 1 – DB “Bear Complex” (15/10)
MIN 2 – 2 Rope Walks
MIN 3 – :40 ME Row