CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
:30 Row (Moderate)
10 PVC Pass Throughs
10 Push-Up to Down Dog
:30 Jump Rope
Then 2 Rounds 5 Reps w/ Empty Bar:
Strict Press (Hold lockout :03)
Push Press (:03 eccentric)
Split Jerk
Push Press + Split Jerk (15 min to build to challenging (2 + 1))
Metcon (Time)
4 Rounds (20:00 time cap):
75 Double Unders
500m Row
25 HRPU
-Scaled-
4 Rounds (20:00 time cap):
75 Single Unders or Plate Hops
350m Row
15 HRPU or Band Assisted Push Ups
Accessory Work
3 Sets:
25 Empty Barbell Curls
25 Glute Bridges
*Rest as needed b/t sets.