CrossFit Turbocharged – CrossFit

Warm-up

10 wall ball (warm up pace)

10 Push ups

10 V-ups

10 Banded good mornings

10 Banded glute activation (5 each direction)

Shoulder Press

2×3 Strict Press, raise weight for 2×3 push press, raise weight more for 2×3 push jerk

Metcon (AMRAP – Rounds)

Teams of 2

AMRAP 5:

Wall Ball:

30 Reps (20/14) (rx+make target just above current targets so that ball does not touch red target at all)

Rest 2:00

AMRAP 5:

DB/KB one arm row (switch arms every 3-4 reps):

30 Reps (35/25) (rx+55/35)

Rest 2:00

AMRAP 5:

Hang Power Snatch:

30 Reps at (95/65) (rx+135/115) Partners can use different weights using their own barbell

Rest 3 minutes

Bitch Work-

3, 100 meter sprints. Rest is walk back to the starting line. (rx+jog back, no walk and 5 rounds)