CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
2 Lengths Bear Crawl
3 Inch Worms (w/ push up)
5 Ring Rows (slow)
5 V-ups
5 Glute Bridges
8 Bench Press w/ empty bar (3 second eccentric)
:30 High Plank hold
Bench Press (3×1@ 95% of 1RM)
10-6-5-2-1-1-1
50-60-75-85-90/95-90/95-90/95
Metcon (Time)
Partner WOD, complete 10 Rounds as a team, alternating rounds:
5 Pull Ups
10 Push Ups
15 Sit ups
20 KB Swings (70/53)
Scaled:
Partner WOD, complete 8 Rounds as a team, alternating rounds:
5 Pull Ups/Ring Rows
10 Push Ups
10 Sit ups
10 KB Swings (Light)
Accessory Work
Tempo Push Ups 3 x 10 @ 3-3-3