CrossFit Turbocharged – CrossFit
Warm-up
1:00 Jump Rope
10 Partner Sit Ups
Then 2 Rounds:
10 Scap Pull Ups or Ring Rows
10 Alt. Box Step Ups
5 Pull Ups or Ring Rows (:03 eccentric)
5 Box Jumps
Then 2 Rounds w/ Empty Bar:
5 RDL
5 Supinated Pendlay Row (Hold :02 at chest)
Supinated Pendlay Row (4 x 6 AHAP)
*:03 eccentric all reps.
Metcon (Time)
2 Rounds:
50 Double Unders
25 Pull Ups
50 Box Jumps (24/20)
25 Sit Ups
-Scaled-
2 Rounds:
50 Single Unders or 25 DU Taps
25 Ring Rows
30 Box Jumps or Alt. Step Ups (18/12)
25 Sit Ups or Flutter Kicks