CrossFit Turbocharged – CrossFit

Warm-up

10 Push ups

10 Sit Ups

:10 Nose and Toes

10 Single leg Bridges (5 each leg)

10 Pull Ups warming up for hips to bar

Shoulder Press

2×3 Strict Press

2×3 Push Press

2×3 Push Jerk

Metcon (Time)

For Time:

Buy In:

10 Bar Muscle Ups

Scale 1: 20 Hips to Bar

Scale 2: 20 Chest to Bar

5 rounds of:

5 shoulder to overhead (135/95) (rx+155/115)

10 deadlifts (135/95) (rx+155/115)

15 Hollow Rocks

Cash Out: 25 Burpees

Accessory:

Tire Flips aka C n J Tires. 10 flips alone or with a partner as fast as possible. Rx+, flip, jump in, jump out the other side, turn around and flip again. Repeat for 20 reps for time.
Muscle Up Progression

Watch Carl break it down https://www.youtube.com/watch?v=ObtovY6AQso