CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
200m Run
5 Inch Worms
Then 2 Rounds:
5/5 SL Glute Bridge (hold :02)
5 MB Front Squats
5 MB Push Press
5 MB Thrusters
Then, 8 Tempo Deadlifts w/ Empty Bar.
Deadlift (4 x 3 @ (135/95))
FOR TECHNIQUE!!
*:03 eccentric all reps
Metcon (AMRAP – Rounds and Reps)
6 Min AMRAP:
2,4,6 and so on…
Deadlifts (95/65)
Wall Ball (tossed in air to self) (20/14)
Up-Downs
-2:00 Rest-
(Repeat)
*Restart back at 2 reps in the second effort.
Scaled:
Deadlifts (75/55)
Wall Balls (14/10)