CrossFit Turbocharged – CrossFit
Warm-up
10 Synchronized Partner Burpees
10 Light DB Curl and Press
Squat Warm Up (skip HK, BK, JJ)
Back Squat (4 x 3 @ 80% of 1RM Back Squat)
*3 second eccentric, all reps.
Metcon (AMRAP – Reps)
5 Min Burpee Test
-Rest 3 Min-
Then, 4 x 10 DB Curl and Press AHAP (seated or standing) (1min rest between sets)
Scaled: 5 Min (5 sets)
:20 Burpees
:40 Rest
-Rest 3 Min-
Then, 3 x 10 DB Curl and Press (moderate weight) (seated or standing) (1min rest between sets)
*score number of burpees completed in 5 min.