CrossFit Turbocharged – CrossFit
Warm-up
400m Run
Then 2 Rounds:
10 Seated Banded Rows (hold 2 seconds each rep)
10 Pendlay Rows (empty bar)
10 RDLs (empty bar)
10 Russian Twists
Pendlay Row (5 x 8 AHAP)
Superset w/ Alt Rotating Med ball toss 10-20 reps for speed
WOD Warm Up
2 Rounds 3 reps w/ empty bar:
Strict Press
Push Press
Front Squat
Thruster
Metcon (Weight)
12 Min EMOM:
Min 1: 10 Thrusters (95/65)(RX+115/80)
Min 2: 10 TTB
-Scaled-
12 Min EMOM:
Min 1: 10 Thrusters (65/45) -or- DB Thrusters (25/15)
Min 2: 10 TTB -or- K2E