CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
:30/:30 Lying Band/Towel Hamstring Stretch*
:30 Alt Groiners
*Band/Towel around midfoot, lay back and extend banded leg up leaving other leg on the ground
7 Min AMRAP:
10 Scap Push-Ups
10 Scap Pull-Ups
5/5 Single DB Sumo Deadlift
30 Jumping Jacks
Metcon (AMRAP – Rounds and Reps)
9 Min AMRAP:
15 DB Sumo Deadlifts (50/35)
15 Pull-Ups or DB Bent Rows
200m Run
-Rest 1:00-
6 Min AMRAP:
10 DB Sumo Deadlifts
10 Pull-Ups or Bent Rows
100m Run
-Rest 1:00-
3 Min AMRAP:
Max DB Renegade Row
-Scaled-
*DB Sumo Deadlifts (30/20)
*DB Renegade Row (10/15) or Empty Handed
Finisher
3 Sets:
10 DB RDL (:03 eccentric)
10/10 Single Leg Glute Bridge (X221)