CrossFit Turbocharged – CrossFit
Warm-up
200m Run
Then 2 Rounds:
5L/5R Single Leg Glute Bridge
10 Banded Good Mornings (slow!)
3 Inch Worms
Then 5 Sumo Deadlifts @ 50% (4 second tempo)
Sumo Deadlift (4 x 5 @ 80%)
*3 second eccentric.
WOD Warm Up
2 Rounds 5 Reps with light DBs:
DB Front Squats
DB Push Press
DB Thrusters
Metcon (Time)
30-20-10
V-Ups
DB Thrusters (35s/25s)
-Scaled-
20-15-10
V-Ups or Sit Ups
DB Thrusters (20s/10s)