CrossFit Turbocharged – CrossFit
Warm-up
500m Row
Then 2 Rounds:
50 Plate Hops
40 Mountain Climbers
30 Jumping Jacks (Clap overhead & behind the back)
20 Plate Ground to Overheads
10 PVC Pass Through Reverse Lunges (Standing on plate, into deficit lunge)
Strict Press + Push Press (3 x (4+4) )
SET 1 – Empty Barbell
SET 2 – Building Weight
SET 3 – Workout Weight
*:02 pause at the top of each rep.
*Superset each set with 20 KB Weighted Glute Bridges.
Metcon (Time)
For Time (25 min cap)
1000m Row
800m Run
50 KB Swing (53/35)
40 Push Press (115/75)
500m Row
400m Run
25 KB Swing
20 Push Press
-Scaled-
For Time (25 min cap)
750m Row
400m Run
35 KB Swings (26/18)
30 Push Press (65/55)
400m Row
200m Run
20 KB Swings
15 Push Press