CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
1:00 — :30 Slow Air Squats (31X1) / :30 Air Squats
1:00 — :30 Alternating Sit-Thrus / :30 High Plank Shoulder Taps
1:00 — Plate Ground to Overhead (:01 Pause OH)
1:00 — Alt. Box Step-Ups
2 Rounds:
:20 Active Bar Hang
:20 Big Shoulder Rolls Back
:20 Big Shoulder Rolls Back
:20 Alt. Lunge and Reach
:20 ATWs
-Rest as Needed b/t Sets-
2 Rounds:
8/8 Barbell Elbow Punches
8 Push Press (empty bar)
8 Strict Press (empty bar)
Strict Press (3-3-3-3-3)
*Start moderate and build to a challenging set of 3.
Metcon (Time)
3 Rounds (12:00 time cap):
15 Push Press (115/75)
25 Box Jumps (24/20)
1:00 Rest
-Scaled-
3 Rounds:
15 Push Press (45/35)
15 Box Jumps or 20 Alt. Step Ups (18/12)
1:00 Rest