CrossFit Turbocharged – CrossFit
Warm-up
6 Min EMOM:
Min 1 – Row (EZ → Moderate → Hard)
Min 2 – PVC Pass Thru → PVC Around the World → ½ Kneeling Bottoms Up KB Press (:30L/:30R) (light, slow, steady!)
Then 2 Rounds 5 Reps w/ Empty Bar:
Strict Press w/ :02 Lockout
Push Press w/ :03 Eccentric
Push Press (5-5-5-5*)
*Set 1 – 65% x 5
Set 2 – 75% x 5
Set 3 – 85% x 5+
Set 4 – 85% x 5+
5+ = max reps at that weight with the goal of at least 5.
Metcon (Time)
For Time (14:00 time cap):
30-20-10
Cal Row
Handstand Push-Up or DB Push Press (45/30)
*10 TTB after every completed set.
-Scaled-
20-15-10
Cal Row
DB Push Press (20/10)
*10 K2E after every completed set.