CrossFit Turbocharged – CrossFit
Warm-up
15 Cal Row
20 PT, 20 ATW
Then, 2 Rounds
20 Shoulder Taps (Scaled: Plank Shoulder Taps)
5 Inch Worms
:20 Hollow Hold
10 Band Pull Aparts
10 Light KB Swings
10 Pendlay Row w/ Empty Barbell (pause @ chest :02)
Pendlay Row (4 x 8 AHAP)
Metcon (AMRAP – Rounds and Reps)
5 Min AMRAP:
10 Cal Row
10 HSPU
20 KB Swings (70/53)
-Rest 2:00-
5 Min AMRAP:
10 Cal Row
10 HSPU
20 KB Swings (70/53)
-Scaled-
5 Min AMRAP:
10 Cal Row
10 Push Ups or DB Push Press (20/15)
12 KB Swings (26/18)
-Rest 2:00-
5 Min AMRAP:
10 Cal Row
10 Push Ups or DB Push Press (20/15)
12 KB Swings (26/18)