CrossFit Turbocharged – CrossFit
Warm-up
10 KB Swings light
10 Jump Squats
10 Scap Pull Ups
10 Push Ups
Front Rack Lunge (5×3 Pause the bottom of each rep for the 1st set)
Metcon (AMRAP – Rounds)
15 minute AMRAP of:
10 Kettlebell Swings (53/35) (70/53)
10 KB Walking Lunges (same weight as above. Hold as you would for a goblet squat)
10 Pull Ups
Rest :30 between each round
Bitch Work
Row 300m, Bike 18 Cal, rest 30 seconds. Repeat for a total of 2 rounds.