CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
10 Alt. Cossack Squats
10 Alt. Box Step Ups
10 Shoulder Taps (Scaled: 2 Wall Walks)
:20 Bar Hang
Then 2 Rounds:
10 Jumping Squats
5 Inch Worms
10 RDL (empty Bar)
5 Ring Rows
5 Pull Ups
Then, 5 Temp Deadlifts @ 50% or less.
Deadlift (3 x 5 @ 75-80%)
*3 second eccentric all reps!
Metcon (Time)
4 Rounds (16:00 time cap):
5-15-25-35 Box Jumps (30/24)
9 Strict Pull-Ups
12 HSPU or DB Strict Press (50/35)
6 Deadlifts (225/160)
-Scaled-
4 Rounds (16:00 time cap):
5-10-15-20 Box Jumps or Step Ups (18/12)
9 Jumping Pull Ups or Ring Rows
12 DB Strict Press (20/10)
6 Deadlifts (95/65)