CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
10 PVC Pass Thrus
10 PVC Around the Worlds
10 PVC OH Squats
1 Length Waiter Walk R*
1 Length Waiter Walk L
10 Alt Groiners
20 Plank Shoulder Taps
2 Wall Walks
*Waiter Walk = Plate balancing in the palm of the hand, with that arm extended overhead, walk with the plate 1 length of floor, then switch hands.
Overhead Squat (5-5-5-5-5)
Build to a challenging set of 5 reps!
Metcon (Time)
For Time (12:00 min time cap):
200m Run
15 Hang Power Snatch (95/65)
15 Overhead Squat
15 HSPU
400m Run
15 HSPU
15 Overhead Squat
15 Hang Power Snatch
200m Run
-Scaled-
For Time (12:00 min time cap):
200m Run
10 Hang Power Snatch (65/45)
10 Overhead Squat (65/45) or Front Squat
10 DB Strict Press (20/10) or HRPU
200-400m Run
10 DB Strict Press or HRPU
10 Overhead Squat or Front Squat
10 Hang Power Snatch
200m Run