CrossFit Turbocharged – CrossFit
Warm-up
3 Rounds:
100m Row
8/8 DB Filly Lunges (https://www.youtube.com/watch?v=VBiRtJbgRKg)
10 Pendlay Rows w/ empty bar (32X1)
10 RDL w/ empty bar
:30 Active Hang from Rig
Pendlay Row (4 x 5 AHAP)
*Superset w/ Alt. Rotating Med Ball Toss x 10-20
Metcon (AMRAP – Rounds and Reps)
13 Min AMRAP:
20 KB Swings (70/53)
15 Up-Downs
10 Pull-ups
-Scaled-
13 Min AMRAP:
10 KB Swings (26/18)
10 Up-Downs (Build up floor)
10 Jumping Pull-ups or Ring Rows