CrossFit Turbocharged – CrossFit
Warm-up
Accumulate 1-Min active hang from rig
7 Ring Rows (3 second tempo)
Then 2 Rounds:
10L/10R Single Leg Glute Bridges
10 Supermans
10 Banded Good Mornings
10 Pause Jump Squats
Deadlift + RDL (4 x (3 + 4) @ Challenging Weight.)
*After 3rd deadlift, hang directly into 1st RDL.
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
-Scaled-
3 Rounds:
200-400m Run
15 KB Swings (26/18)
10 Jumping Pull Ups -or- Ring Rows