CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
:30 High Knees
:30 Butt Kicks
10 Scap Pull Ups
5 Cat/Cows
5 Inch Worms
5 RDL w/ Empty Bar (:03 eccentric)
Then…8 Tempo Deadlifts @ 50% or less (3131)
Deadlift (2-2-2-2-2)
15 Minutes to build to a heavy double!
Metcon (Time)
WOD:
4 Rounds (16:00 time cap):
15 C2B Pull-ups
15 Deadlifts (185/125)
400m Run
-Scaled-
4 Rounds (16:00 time cap):
15 Jumping Pull-ups or Ring Rows
10 Deadlifts (75/50)
200m Run