CrossFit Turbocharged – CrossFit
Warm-up
3 attempts to race your partner to 50 single unders! (Best out of 3 wins, loser owes 5 burpees!)
Then, 2 Rounds:
10 RDL’s (empty bar)
10L/R Banded Lateral Steps (quarter squat)
5 Inch Worms
10 Pause Jump Squats
Then, 5 Tempo Deadlifts @ 50% (4 second pace).
Deadlift (5 x 3 @ 85% of max deadlift.)
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP:
15 Wall Balls (20/14)
15 KB Swings (70/53)
35 Double Unders
-Scaled-
12 Min AMRAP:
10 Wall Balls (14/10)
10 KB Swings (26/18)
15 Double Unders -or- 50 Single Unders
Accessory Work
Bent DB Row, 4 x 8L/8R (3 second eccentric)