CrossFit Turbocharged – CrossFit
Warm-up
Crab walk soccer!
Then 2 rounds (empty bar where needed):
5 Inch Worms
5 RDL
5 SDHP
5 Push Press
*5 Tempo Deadlifts (less than 50%) before starting strength
Deadlift (3×3@ 85-90% of 1RM)
10-6-5-3-3-3
50-60-75-80/85-85/90-85/90%
Metcon (AMRAP – Rounds and Reps)
7 Min AMRAP:
10 SDHP
10 Push Press
*Rx (115/75)
Scaled:
7 Min AMRAP:
7 SDHP (75/55)
7 DB Push Press (25/15)
Accessory Work
3 x 50 (15 Hollow Rocks + 35 Flutter Kicks) (Rx+ KB Hollow Rocks)
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