CrossFit Turbocharged – CrossFit

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Warm-up

3 Rounds:

10/10 Arm Circles Forward/Backward

10 Alt. Lunge and Twist

5 Inch Worms

:20 Hollow Rock

3 Rounds:

15 Jumping Jacks

10 Alt. Lateral Box Step Ups

5/5 SA DB Press

2 Wall Walks

DB Strict Press (3 x 7 AHAP)

*Seated.

Build to challenging weight for 7 reps and complete 3 working sets at that weight!

Metcon (Time)

21-15-9-6

Handstand Push-up

8-8-8-8

DB Box Step-Over (50/35)(24/20)

*Run 200m After Each Set.

*14 Min Time Cap.

*Scale to 15-12-9-6 for HSPU
-Scaled-

21-15-9-6 or 15-12-9-6

DB Push Press (20/10)

8-8-8-8

DB Box Step-Over (20/10)/(18/12)

*Run 100m After Each Set.

*14 Min Time Cap.