CrossFit Turbocharged – CrossFit
Warm-up
8 Spiderman Push Ups
10 Clean and Press Light KB (5 each side)
10 Scap Pull ups
:10 Dead Hang on Bar
:30 Shoulder PVC Mobilization
Push Press (5×3 AHAP)
Overhead Squat (3×8 Heavy, Smooth, and Unbroken)
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP:
5 Chest to Bar Pull-Ups
5 Push Jerks (135/95lbs) (rx+155/115)
10 Chest to Bar
10 Push Jerks
15 Chest to Bar
15 Push Jerk
Accessory Work
15 Single Leg Burpees with each leg