CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
10 Jump Squats
10 Band Pull Throughs
10 Ring Rows (hold top of each rep)
10 Good Mornings
10 RDL’s
Deadlift + RDL (4 x (3 + 3) AHAP)
*after 3rd deadlift, hang right into your first RDL.
Metcon (3 Rounds for reps)
3 Rounds:
1 Min of KB Swings (70/53)
1 Min of Pull Ups
1 Min of Wall Balls (20/14)
1 Min Plank Hold
-1 Min Rest-
Scaled: 3 Rounds
:30 of KB Swings (70/53)
:30 Min of Pull Ups
:30 Min of Wall Balls (20/14)
:30 Min Plank Hold
-1 Min Rest-
Accessory Work
Dual DB Prone Row 3 x 10 (w/2 second pause at top of each rep)
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