CrossFit Turbocharged – CrossFit
Warm-up
25 Jumping Jacks
10 Jump Squats
10 Push Ups
20 PT, 20 ATW
Then 2 Rounds w/ empty bar:
5 Good Mornings
5 Back Squats
5 BTN Push Press
5 OH Squats w/ 2 second pause
5 Split Jerks (hold split 3 seconds)
Split Jerk (5 x 2 @ 85% of max jerk)
*Hold first split 3 seconds.
Metcon (Time)
21-15-9-6-3
Ring Dips
OH Squats (115/75)
-Scaled-
12-9-6-3-3
Ring/Box Dips
OH Squats (45/35)
Accessory Work
Elevated Feet Ring Row, 3 x10 (Work on controlling your eccentric!)
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