CrossFit Turbocharged – CrossFit
Warm-up
200m Run
Then 2 Rounds:
10 Alternating Lunge and Reach
5L/5R Single Arm Ring Rows
5 Ring Rows @ 3131
5 Up/Down Dogs
5 LIGHT Over-The-Shoulder Med Ball Tosses
Weighted Pull-ups (5 x 5 AHAP)
*Superset w/ Over-The-Shoulder Med Ball Toss x 8 AHAP/AFAP
WOD Warm Up
20 PT, 20 ATW
10 Pause Jump Squats
5 Muscle Snatch (empty barbell)
5 OH Squats w/ :02 pause in hole (empty barbell)
Metcon (Time)
4 Rounds:
400m
10 OH Squats (135/95)
-Scaled-
4 Rounds:
200m Run
7 OH Squats (45/35) or 10 Goblet Squats (26/18)
Accessory Work
20 Alternating Turkish Getups