CrossFit Turbocharged – CrossFit
Warm-up
20 “Partner” Up-Downs
10 Push Up to Down Dog
Then 2 Rounds:
5 RDL (empty bar)
5 Pendlay Row (pause :02 at chest) (empty bar)
5 KB Deadlifts (:03 eccentric)
8 KB Swings
Pendlay Row (4 x 4 AHAP)
*Pause :02 at chest all reps!
Metcon (AMRAP – Reps)
8 Min EMOM:
Min 1 – :45 Burpees to a Plate
Min 2 – :45 Pendlay Rows (135/95)
-Rest 1:00 b/t EMOMs-
8 Min EMOM:
Min 1 – :45 KB Swings (70/53)
Min 2 – :45 Push Ups (RX+ Deficit Push Ups or HSPU)
-Scaled-
8 Min EMOM:
Min 1 – :30 Up-Downs
Min 2 – :30 Pendlay Rows (85/60)
-Rest 1:00 b/t EMOMs-
8 Min EMOM:
Min 1 – :30 KB Swings (26/18)
Min 2 – :30 Push Ups (use box or bench!)