CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
10 Alt. Groiners
10 Glute Bridges
10 Supermans
10 Alt. Cossack Squats
2 Rounds:
1:00 Row
10/10 Banded Side Steps*
5 Back Squats w/ Empty Bar (pause :02 in hole)
Back Squat (20:00 to test a 5RM!)
Metcon (AMRAP – Reps)
2 Min AMRAP:
Max Effort Burpees
-Rest 3:00-
2 Min AMRAP:
Max Cal Row
*1 cal = 1 rep.
-Scaled-
Sub Up-Downs for Burpees.
Accessory Work
Accessory: 3 x 20 Dual KB Psoas March
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