CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
8 DB Deadlift
8/8 Single Arm DB Bent Over Row
:20 Hollow Hold → :20 Hollow Body Hang
8/8 Single Arm DB Floor Press
8 Up Downs
Renegade Row (4 x 6 AHAP)
*1 Rep = Push-up + Row L + Row R
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP:
5 Strict or C2B Pull-Ups*
10 HRPU
15 Up Downs to Plate
*Athlete choice each round on Strict or C2B Pull-Ups
-Scaled-
20 Min AMRAP:
5 Band Assisted Pull Ups
10 HRPU
10-15 Up Downs to Plate
1 Min Rest