CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

Then 2 Rounds:

5L/5R Single Leg Glute Bridge

10 Banded Good Mornings (slow!)

10 Light KB Swings

5 Tempo Sumo Deadlifts w/ empty bar

Sumo Deadlift (4 x 5 @ 80% of 1RM)

*3 second eccentric.

Metcon (Time)

4 Rounds (16 Min Time Cap):

400m Run

15 Med Ball Cleans (20/14) (RX+40/25)
-Scaled-

4 Rounds (16 Min Time Cap):

200m Run

15 Med Ball Cleans (14/10)