CrossFit Turbocharged – CrossFit
Warm-up
2 rounds:
200m Run
5L/5R Single Leg Glute Bridge
10 Supermans
5 Ring Rows @ 3131
10 Light KB Swings
Sumo Deadlift (4 x 5 @ 75-80% of max Sumo DL)
*3 second eccentric all reps.
Metcon (Time)
3 Rounds w/ a partner:
400m Run (together)
50 KB Swings (70/53) (25 each)
30 C2B Pull Ups (15 each)
-Scaled-
3 Rounds w/ a partner:
200m Run (together)
36 KB Swings (light) (12 each)
20 Ring Rows (10 each) or 14 Jumping Pull Ups (7 each)
Accessory Work
Accessory: Dual KB FR Sit up and Press, 3 x 10