CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds (Increase effort each round)

10 Calorie Row

10 Ring Rows

5/5 KB Filly Lunges*

:20 Double KB Front Rack Hold at the Bottom of Squat (Light!)

Then, 2 Rounds:

10 Push Ups

10 Bench Press (empty bar)

Bench Press (12 Minutes to build to a heavy set of 5 reps!)

Metcon (No Measure)

15 Min EMOM

Min 1 – 15 Cal Row

Min 2 – Gymnastic Pull of Choice*

Min 3 – :30 Double KB Front Rack Hold (Athlete Choice, Heavy)

*Options for Gymnastic Pull:

5-10 Ring Rows

5-10 Strict Pull-ups

5-15 Kipping Pull-ups

1-2 Legless Rope Climbs

2-3 Rope Climbs

Athletes should pick an option for this part that challenges them but allows them to finish the work in :30-:40.
-Scaled-

15 Min EMOM

Min 1 – 10 Cal Row

Min 2 – Gymnastic Pull of Choice*

Min 3 – :30 Double KB Front Rack Hold (Moderate)