CrossFit Turbocharged – CrossFit
Warm-up
Team KB Tap Relay
10 Body Weight Turkish Get Ups (5 each side)
Then 2 Rounds:
10 Seated Banded Rows
10 Pendlay Rows (empty bar)
10 Russian Twists
Pendlay Row (5 x 6 AHAP (2 second pause at top of each rep))
*Superset w/ Alt Rotating Med ball toss 10-20 reps for speed
Metcon (AMRAP – Rounds and Reps)
9 Min AMRAP:
2 Alt Turkish Get Ups (50/35)
15 TTB
4 Lengths Farmer’s Carry AHAP
-Scaled-
9 Min AMRAP:
2 Alt Turkish Get Ups (15/10)
10 K2E
4 Lengths Farmer’s Carry
:30 Rest
Accessory Work
Tricep Kickbacks, 3 x 10L/10R (Slowly!!)