CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
20 Jumping Jacks
10 Up-Downs
Then 2 Rounds:
5 RDL (empty bar)
5 Pendlay Row (pause :02 at chest) (empty bar)
5 KB Deadlifts (:03 eccentric)
8 KB Swings
Pendlay Row (3 x 8 AHAP)
Metcon (Time)
3 Rounds:
400m Run
21 KB Swings, 53# / 35#
24 Alt. Single Leg V-Ups
-Scaled-
3 Rounds:
200m Run
21 KB Swings (26/18)
24 Alt. Single Leg V-Ups or 12 Sit Ups