CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
20 Jumping Jacks
20 Front Jacks
5L/R Single-Arm Ring Rows (tempo)
10 Pendlay Row w empty barbell (tempo)
10 K2E
:30 Ring Support (scaled: box support)
Back Lever (Learn the skill!)
https://www.youtube.com/watch?v=7MrczXxQGKY band assisted
https://www.youtube.com/watch?v=7tEIdZrsoOI band assisted
https://www.youtube.com/watch?v=q5Owd5_CUtY inverted hang, to knees, to extension, full roll
Metcon (AMRAP – Rounds and Reps)
13 minute AMRAP:
8 Pendlay Row (135/95)
12 TTB
Farmers Carry 6 Lengths of Floor (AHAP)
Scaled:
10 Minute AMRAP
8 Pendlay Row (light)
12 K2E/Sit Ups
Farmers Carry 4 Lengths