CrossFit Turbocharged – CrossFit
Warm-up
With a Partner:
800m Run Carrying Med Ball (14/10)
*Switch every 200m.
*Resting partner performs banded good mornings.
Then 8 Min EMOM:
Min 1: 3L/3R SA KB Deadlifts + 2 Lengths KB FR Lunge (Switch arms each length)
Min 2: 5L/5R KB Strict Press + 2 Lengths SA KB OH Carry (Switch arms each length)
Accessory Work
(not for time):
75 DB Curls
75 Tricep Pull-Downs w/ Band
*AHAP
Metcon (Distance)
8 Min EMOM:
Min 1 – Max Distance Farmer’s Carry (70/53)
Min 2 – 25 Push-ups
Rest 2 min, then…
8 Min EMOM:
Min 1 – Max Suitcase Lunge (70/53)
Min 2 – 5L/5R KB/DB Single Arm Push Press
-Scaled-
8 Min EMOM:
Min 1 – Max Distance Farmer’s Carry (26/18)
Min 2 – :30 Band Assisted Push Ups
Rest 2 min, then…
8 Min EMOM:
Min 1 – Max Suitcase Lunge (26/18)
Min 2 – 5L/5R KB/DB Single Arm Push Press