CrossFit Turbocharged – CrossFit
Warm-up
50 Jumping Jacks
20 Partner Underhand Wall Ball Tosses
2 Lengths Burpee Broad Jumps
10 PT, 10 ATW
5L/5R ½ Kneeling Bottoms Up KB Press
Then 2 Rounds w/ empty barbell:
5 Strict Press (3 second eccentric)
5 Push Press (3 second lockout)
Push Press (3 x 8 AHAP)
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP:
7 Box Jumps (30/24)
14 KB Swings (70/53)
-Scaled-
12 Min AMRAP:
7 Box Jumps -or- Step Ups (18/12)
10 KB Swings (26/18)
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP:
7 Box Jumps (30/24)
14 KB Swings (70/53)
-Scaled-
12 Min AMRAP:
7 Box Jumps -or- Step Ups (18/12)
10 KB Swings (26/18)
Accessory Work
Ring or Box Dips, 4 x 8 (RX+ weighted dips!)