CrossFit Turbocharged – CrossFit
Warm-up
10 second plate jump race! (Best of 5 against partner)
Then 2 Rounds:
5L/5R Single Leg Glute Bridge
10 Bird Dogs
10 Light KB Swings
5 Tempo Sumo Deadlifts w/ <50% of max SDL
Sumo Deadlift + Sumo RDL (4 x (5 + 5) @ challenging weight)
*after 5th deadlift, hang right into your first RDL.
WOD Warm Up
2 Min Ankle Mobility
Then 2 Rounds:
10 Ring Rows (RD2: Pull Ups)
10 Pause Jump Squats
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Pull Ups (RX+ Muscle Ups)
Pistol Squat (Left Leg)
Pistol Squat (Right Leg)
(*13 Min Time Cap)
-Scaled-
10-9-8-7-6-5-4-3-2-1
Jumping Pull Ups
Pistol Squat to Box (Left Leg)
Pistol Squat to Box (Right Leg)
(*13 Min Time Cap)