CrossFit Turbocharged – CrossFit

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Warm-up

Warm Up:

2 Rounds:

:30 Jumping Jacks

10 Kipping Swings

5 Ring Rows (slow tempo!)

5 Strict Press (empty bar)

10 Hollow Rocks

Then, 3 Rounds:

5 C2B Pull Ups (scaled: Pull Ups)

5 Split Jerks w/ empty bar (hold dip :02)

Split Jerk (12 Minutes to build to a heavy triple.)

Metcon (Time)

3 Rounds (15 min cap):

25 Push Press (115/75)

5 Muscle-Ups (Scaled: 5 Strict Pull Ups + 10 Ring/Box Dips)

25 Cal Row
-Scaled-

3 Rounds (15 min cap)

15 Push Press (65/55)

5 Banded Pull Ups/Ring Rows + 10 Box Dips)

15 Cal Row