CrossFit Turbocharged – CrossFit
Warm-up
3 “Frames” of Rowling
Then 2 Rounds:
5 Inch Worms
5 Good Mornings
5 RDL’s
*using empty barbell
Then, 8 Tempo deadlifts using < 50%
Deadlift (3×1@ 95% of 1RM)
10-6-5-2-1-1-1
50-60-75-85-90/95-90/95-90/95%
Metcon (AMRAP – Reps)
2 Rounds for max reps:
2 Min Box Jumps (24/18)
-1 min rest-
2 Min HSPU
-1 min rest-
2 Min Pull Ups
-1 min rest-
2 Rounds for max reps:
2 Min Box Step Ups
-1 min rest-
2 Min Push Ups
-1 min rest-
2 Min Ring Rows
-1 min rest-