CrossFit Turbocharged – CrossFit
Warm-up
500m Row
30 Partner Wall Balls
20 Partner Push Ups
Then 2 Rounds:
10 Alternating DB Bench Press
10 Ring or Box Dips
5 High-to-Low Plank
Bench Press (10-6-5-3-3-3)
50%-60-75-90-90-90
Metcon (AMRAP – Rounds and Reps)
11 Minute AMRAP:
20 Wall Balls (20/14)
20 Box Jumps (30/20)
150m Row
-Scaled-
11 Min AMRAP
15 Wall Balls (14/10)
10 Box Jumps -or- Step Ups
150m Row
1 Min Rest
Accessory Work
Front Foot Elevated Split Squat, 3 x 10L/R