CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
100m Run
8 Plate Ground to Overhead
:20 Plank Hold
8 Glute Bridges (:02 pause at top)
:20 Hollow Rock
3 Strict Pull-ups
Then 2 Rounds 5 reps:
RDL
Clean High Pull
Muscle Clean
Hang Power Clean
Hang Power Clean (5-3-2-2-2)
15 minutes to test a heavy double!
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
*15:00 time cap.
-Scaled-
3 Rounds:
200m Run
21 Kettlebell Swings (26/18)
12 Jumping Pull Ups or Ring Rows