CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
1:00 Moderate Row
16 Alt. Lunges (Bodyweight)
12 KB Swings (light!)
Then, 2 Rounds:
5 HRPU
10 Ring Rows
5 Up/Down Dogs
10 Alt. Windmills
Dumbbell Pullover (4 x 8 AHAP)
Superset w/ Alt. Rotating Med Ball Toss x 10-20 AHAP/AFAP
Metcon (AMRAP – Reps)
4 Rounds:
1:00 Max Cal Row
1:00 KB Swing (53/35)
1:00 KB Goblet Lunges
-1:00 Rest b/t Sets-
-Scaled-
4 Rounds:
:40 Max Cal Row
:40 KB Swing (26/18)
:40 KB Goblet Lunges -or- BW Lunges -or- Air Squats
-1:00 Rest b/t Sets-