CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds

5 Up/Down Dogs

10 Partner Push Ups

10 Tempo DB Bench Press 3111

10 Dips

Bench Press (3×1@ 95% of 1RM)

10-6-5-2-1-1-1

50-60-75-85-90/95-90/95-90/95

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Scaled: 3 Rounds

200m Run

12 KB Swings

10 Ring Rows

Accessory Work

Plank Waves 3 x 1 min of continuous waves

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