CrossFit Turbocharged – CrossFit
Warm-up
400m Run
20 PT, 20 ATW
10 OHS with PVC
10 Glute Bridges
Then 2 rounds w/ empty bar:
5 Push Press
5 BTN Push Press
5 OH Squats (hold bottom)
Overhead Squat (4 x 4 @ 70-75% of max OHS)
*Pause 2 seconds in hole first two reps
Metcon (AMRAP – Rounds and Reps)
8 Min AMRAP:
10 Push Press (115/80)
10 KB Swings (70/53)
10 Box Jumps (24/20)
Scaled: 8 Min AMRAP
10 Push Press (45/35)
10 KB Swings (light)
10 Box Jumps/Step Ups
-:30 rest-
Accessory Work
GHR 3×10 (RX+ hold last rep 5 seconds)