CrossFit Turbocharged – CrossFit
Warm-up
3 Min Thoracic Mobility
Then…
15 Band Face Pulls
10 Strict Press (empty bar)
5/5 Split Squats
Then:
7/7 SA Ring Rows
10 Push Press (empty bar)
10 Pause Jump Squats
Then:
20 Shoulder Taps (Scaled: high plank shoulder taps)
10 Push Jerks (empty bar)
10 Alt. Jump Lunges
Push Press + Push Jerk + Split Jerk (12 Minutes to build to a challenging (1 + 2 + 1).)
Metcon (AMRAP – Rounds and Reps)
4 Min ARMAP:
4 Jerks (155/105)
4 Lateral Burpee Over Bar
-Rest 2:00-
3 Min AMRAP:
3 Jerks (135/95)
3 Lateral Burpee Over Bar
-Scaled-
4 Min ARMAP:
4 Push Press (75/50)
4 Burpees to Box
3 Min AMRAP:
3 Jerks (75/50)
3 Burpees to Box