CrossFit Turbocharged – CrossFit
Warm-up
Partner Push-Pull Duel
Then 2 Rounds
5 Inch Worms
10 Partner Push Ups
10 Tempo DB Bench Press @ 3111
10 Ring Rows
Dumbbell Bench Press (5 x 6L/6R AHAP Single-Arm Alternating)
*Superset w/ Seated Band Row x 10-12
WOD Warm Up
2 Rounds w/ Empty Bar :
5 RDL
5 Good Morning
5 KB Deadlifts
Then 5 min to build to working deadlift weight for WOD.
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Deadlifts (185/135) (RX+ 225/155)
Burpees Over Bar
-Scaled-
10-9-8-7-6-5-4-3-2-1
Deadlifts (95/65)
Burpees Over Bar
Accessory Work
Partner Leg Raise Stretch