CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
10 Air Squats
10 DB Strict Press
10 DB Sumo Deadlift
5 Broad Jumps
Then, 2 Rounds:
10 Lunge & Twist
:30 Bar Hang
:30 Toy Soldiers
15 PVC Pass Throughs
Dumbbell Push Press (3 x 5 @ 30X1)
Deadlift (3 x 5 @ 31X1)
*Start with moderate load, each set increasing weight. Workout weight for final set.
*Alternate between movements. Ex) 5 DB Push Press, rest, 5 Deadlifts, rest. Repeat.
Metcon (Time)
40-30-20
Deadlift (185/125)
DB Push Press (50/35)
Box Jumps (24/20)
*20 min time cap.
-Scaled-
30-20-10 or 20-15-10
Deadlift (95/65)
DB Push Press (20/10)
Box Jumps or Step Ups (18/12)
*20 min time cap.