CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
10 Ring Rows (RD2 pull ups) (slow eccentric)
10 Alternating Forward Lunges
10 Alternating Reverse Lunges
10 Alternating Box Step Ups
Weighted Pull-ups (5 x 5 AHAP)
*Superset w/ Weighted Box Step Up 5 x 6L/6R AHAP.
WOD Warm Up
10L/10R ½ Kneeling Bottoms Up KB Press (light KB)
3 Rope Walks/Climbs
Metcon (AMRAP – Rounds and Reps)
11 Minute AMRAP:
11 Push Press (95/65)
11 Burpees Over Bar
1 Rope Climb (RX+ Legless)
-Scaled-
11 Minute AMRAP:
11 Push Press (45/35)
7 Burpees Over Bar
2 Rope Walks
:30 rest