CrossFit Turbocharged – CrossFit
Warm-up
1 Min Jump Rope
Then 2 Rounds:
10 RDL’s (empty bar)
10L/R Banded Lateral Steps (quarter squat)
5 Inch Worms
10 Pause Jump Squats
Then, 5 Tempo Deadlifts @ 50% (4 second pace)
Deadlift (4 x 5 @ 75-80%)
Metcon (Time)
For Time:
50 Double Unders
10 KB Swings (70/53)
50 Double Unders
20 KB Swings
50 Double Unders
30 KB Swings
50 Double Unders
20 KB Swings
50 Double Unders
10 KB Swings
-Scaled-
For Time:
25 Double Unders/50 Double Under Taps/50 Single Unders
5 KB Swings (26/18)
25 Double Unders/50 Double Under Taps/50 Single Unders
10 KB Swings
25 Double Unders/50 Double Under Taps/50 Single Unders
20 KB Swings
25 Double Unders/50 Double Under Taps/50 Single Unders
10 KB Swings
25 Double Unders/50 Double Under Taps/50 Single Unders
5 KB Swings