10/14/19

CrossFit Turbocharged – CrossFit

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Warm-up

20 PT, 20 ATW

10 Glute Bridges

20 Single Unders Then 20 Double Unders

10 Alternating Split Jerks (footwork only)

5L/5R ½ Kneeling Bottoms Up KB Press (light and steady!)

Then 2 Rounds, 5 reps each w/ empty barbell:

Strict Press

Push Press

Split Jerk (hold split!)

Push Press + Split Jerk (4 x (1 + 2) @ 85% of max Split Jerk)

Metcon (Time)

4 Rounds…

Every 4 Minutes complete:

15 Burpees Over Bar

20 Push Press (115/75)

30 Box Jumps (20/18)

*Finish by 3:00 mark to allow 1:00 rest per round.

-Score total working time.
-Scaled-

4 Rounds…

Every 4 Minutes complete:

10 Burpee Over Bar (:45 max)

15 Push Press (65/55)

20 Alternating Box Step Ups (18/12)

Author Bio

adminCF

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