CrossFit Turbocharged – CrossFit
Warm-up
30 High Knees
30 Butt Kicks
10 Hollow Rocks
5 Up/Down Dog
Then 2 Rounds (RD1 PVC, RD2 Empty Bar):
6 Alt. Front Rack Lunge
5 Push Press
3 OH Squats (:03 eccentric)
5 Thrusters
Overhead Squat (4 x 4 @ (95/65))
FOR TECHNIQUE!!
*:03 eccentric all reps
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP:
10 Alt. DB Split Snatch (35/25)
15 Tuck Ups
20 Wall Balls (toss in air to self) (20/14)
*Arms alternate each rep, athlete can choose which leg to split.
-Scaled-
Alt. DB Split Snatch (15/10)
Wall Balls (14/10)