CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
100m Run
5/5 Single Arm DB Strict Press
:30 Bar Hang
5 Inchworms
Then 1 Round:
200m
10 Push Up to Down Dog
:30 DB Overhead Hold
15 Sit-ups
Then 2 Rounds w/ empty bar:
5 Push Press
5 Strict Press
Strict Press (1-1-1-1-1)
*Start moderate and build to a challenging single rep!
Metcon (Time)
For Time (15:00 cap):
400m-300m-200m
Run
12-12-12
DB Strict Press (50s/35s)
30-30-30
Sit-Ups
-Scaled-
300m-200m-100m
Run
12-12-12
DB Strict Press (20s/10s)
20-20-20
Sit-Ups (or 1:00 plank hold)