CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds:

10 Inch Worm

10 Hollow Rocks

10 Supermans

5 Slow Ring Rows

10 Bent Rows (empty bar)

10 Alternating Jump Lunges

Bench Press (3×5)

Superset with Pendlay row

Pendlay Row (3×5)

To be performed right after respective set of bench press is completed.

Metcon (No Measure)

12 Minute EMOM

Odd Minutes: 8 toes to bar.

Even Minutes: 5 Ring Rows w/ Feet Elevated on Box + 8 Deficit Push Ups (on 25lb plates and Rx+ 45lb. Chest still touches floor)

Accessory Work

3×15 Elevated Glute Bridges

https://www.youtube.com/watch?v=M7PynZBxSR0&feature=youtu.be