CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

5 Reps of each WOD movement

Then…

10 Banded Good Mornings

10 Glute Bridges

10 Supermans

Halting Deadlift (4 x 6 AHAP)

Focus: Push the bar away from the floor, lats and back remain tight, remain over the bar.

https://www.youtube.com/watch?v=0LrH7uHRGxI
*pause 2 seconds at top of each rep.

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
-Scaled-

3 Rounds:

Wall Ball (14/10)

KB SDHP

Box Jump/Step Up

Push Press (45/35)

Row (Calories)

*:30 at each station, :30 rest.