CrossFit Turbocharged – CrossFit
Warm-up
3 minutes on Bike or Rower, increasing intensity each minute.
Min 1: Easy → Min 2: Moderate → Min 3: Moderate/Hard
Then…
20 Glute Bridges
10 PT
10 ATW
20 Alt. Elbow Punches (empty bar)
:20 Barbell Overhead Hold
7 Strict Press
7 Push Press
Push Press (3-3-3-3)
Set 1 – 65-70% x 3
Set 2 – 75-80% x 3
Set 3 – 85-90% x 3+
Set 4 – 85-90% x 3+
3+…perform max reps at that weight with the goal of at least 3.
Metcon (Time)
For Time (7:00 cap):
50 Cal Row
50 Up-Downs to Plate
-Scaled-
35 Cal Row
35 Up-Downs to Plate
Accessory Work
IN TEAMS OF 2…
400m KB Farmer Carry (70/53)