CrossFit Turbocharged – CrossFit
Warm-up
Squat Warm Up
(Instead of 30 HK, BK, JJ….200m Run w/ a partner, 30 Partner Wall Balls)
Front Squat w/ 3 second tempo descent (4 x 3 @ 80% of max Front Squat)
Metcon (Time)
4 Rounds w/ a partner:
400m Run (together)
25 Wall Balls (20/14) *Alt every 5 reps
30 KB Swings (70/53) *Alt every 15 reps
Scaled:
4 Rounds w/ a partner:
200m Run (together)
16 Wall Balls (14/10) *Alt every 8 reps
20 KB Swings (light) *Alt every 10 reps
Accessory Work
Bottoms Up KB Thrusters 3 x 5L/5R (focus on stability!)