CrossFit Turbocharged – CrossFit
Warm-up
OH Lunge Relay!
2 Rounds:
5 Inch Worms (w/ 2 Push Ups)
:30L/:30R KB Iso Bench Press Hold
:30 High Plank Hold
5 Bench Press w/ empty bar @ 3131
10 Bench Dips
Bench Press (10-6-5-5-5-5)
50%-60-70-80-80-80
Metcon (AMRAP – Rounds and Reps)
9 Minute AMRAP:
6 Burpees
1 Length of floor Left-arm OH DB Walking Lunge (60/40)
1 Length of floor Right-arm OH DB Walking Lunge (60/40)
-Scaled-
9 Minute AMRAP:
6 Burpees
2 Lengths of floor walking lunge (body weight or goblet w/ light weight)
Accessory Work
Ring/Rower Hamstring Curl, 3 x 10-15