CrossFit Turbocharged – CrossFit
Warm-up
Rowling – 3 Frames (hollow rocks, ring rows, box/bench dips)
Muscle-ups (Learn the skill or practice a progression!)
Metcon (Weight)
15 Min Alt. EMOM:
Min 1: 10 Strict Pull Ups
Min 2: 6 KB Windmill (Left)
Min 3: 6 KB Windmill (Right)
Min 4: Side Plank (Left) x 45 seconds
Min 5: Side Plank (Right) x 45 seconds
-Scaled-
15 Min Alt. EMOM:
Min 1: 10 Ring Rows (3 Second Eccentric)
Min 2: 6 KB Windmill (Left)
Min 3: 6 KB Windmill (Right)
Min 4: Side Plank (Left) x 30-45 seconds
Min 5: Side Plank (Right) x 30-45 seconds