CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Min Pigeon Each side

1 Min Frog Stretch Each Side

Then…

:30 Row (Moderate pace)

5/5 Single Arm RKBS

5/5 KB Bent Over Row

10 Alt. Goblet Cossack Squats

Metcon (Time)

4 Rounds (15 min cap):

200m Run

20 Cal Row

12 Strict Pull-ups
-Scaled-

4 Rounds (15 min cap):

200m Run

15 Cal Row

9 Pull Ups/Ring Rows

Back Squat (5 x 5 @ 60-70% of 1RM)

*3 second eccentric all reps.

*Rest 2 min between sets.

*Note – this is the first week of squat 8 week squat cycle! Goal will be to build toward establishing new 1RM.