CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
20 Jumping Jacks
10 Up-Downs
Then 2 Rounds:
5 RDL (empty bar)
5 Supinated Pendlay Row (:03 eccentric) (empty bar)
5 KB Deadlifts (:03 eccentric)
8 KB Swings (Light)
Supinated Pendlay Row (4 x 5 AHAP)
*Pause :02 at chest all reps!
Metcon (Time)
5 Rounds:
10 KB Swings (70/53)
1:00 Low Plank
20 Alt. Sit Outs
Rest :30 b/t Rounds
-Scaled-
5 Rounds:
10 KB Swings (26/18)
:30 Low Plank
20 Alt. Sit Outs
Rest :30 b/t Rounds