CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
1:00 Jump Rope
20 Partner Push Ups
20 Partner Sit Ups
10 Glute Bridges
10 Supermans
10 Bench Press (empty barbell)
Bench Press (4 x 8 Unbroken @ challenging weight)
Metcon (AMRAP – Rounds and Reps)
9 Minute AMRAP:
9 KB Deadlifts (70/53)
30 Double Unders
4 Lengths Farmer’s Carry (AHAP)
-Scaled-
9 Min AMRAP:
9 KB Deadlifts (light)
30 Single Unders
4 Lengths Farmer’s Carry (moderate)
Accessory Work
Alternating KB FR Strict Press, 4 x 6-8L/R (3 second eccentric)