CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
Quadruped Crawl/Reverse Quadruped Crawl
:30 High Plank Hold
10 Partner Push Ups
5 Bench Press w/ 3 second eccentric (empty bar)
Bench Press (4 x 8 @ 70-75%)
*Rest 2:30 between sets.
WOD Warm Up
Accumulate 1 Min Handstand Hold
Then 2 Rounds:
10 Alternating Jump Lunges
5 Strict Press
5 Push Press
Metcon (Time)
15-12-9
Push Press (95/65)(RX+115/85)
Box Jumps (30/20)
Then directly into….
15-12-9
Front Rack Lunges (95/65)(RX+115/85)
Burpees Over Bar
-Scaled-
Barbell (75/55)
Box (18/12)
-or-
12-9-6
Push Press (45/65)
Box Jumps Step Ups
Then directly into….
12-9-6
Front Rack Lunges (45/65)
Burpees to Box/Bench