CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
10 Jumping Jacks
10 PT 10 ATW
5 Dual KB Bottoms Up Z-Press
2 Wall Walks
Then 2 Rounds 3 Reps w/ empty bar:
Strict Press
Push Press
Push Jerk
Push Press + Push Jerk (4 x (2 + 1) @ 85% of max Push Press)
Metcon (Time)
Buy in: 500m Row
4 Rounds:
5 DB Man-makers (35/25) (RX+50/35)
10 Alternating DB Lunges
15 HSPU
*15 min time cap.
-Scaled-
4 Rounds:
3 DB Man-makers (15/10)
10 Alternating Lunges (bodyweight)
10 Seated Z-Press (15/10)
Cash out: 300m Row
*15 min time cap.
Accessory Work
Accumulate 2 minutes of L-Sit