CrossFit Turbocharged – CrossFit
Warm-up
2:00 Row (Easy Pace)
Then 2 Rounds w/ a light DB:
6 SA Standing DB High Pull (L)
6 SA DB Strict Press (L)
1 Length SA DB OH Walk (L)
6 SA Standing DB High Pull (R)
6 SA DB Strict Press (R)
1 Length SA DB OH Walk (R)
Then 2 Rounds w/ empty barbell:
10 Alt Elbow Punches
7 Strict Press
7 Push Press
7 Push Jerks
Push Press + Push Jerk + Split Jerk (4 x (1+2+3))
*Start moderate-light and build to moderate-heavy set with perfect mechanics.
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP:
6 Push Jerk (155/105)
12 Push Ups
15 Cal Row
-Scaled-
10 Min AMRAP:
6 Push Jerk (65/45) or DB Push Press (25/15)
9 Band Assisted Push Ups
12 Cal Row