CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds:

8 Light KB Swings

8 Light KB Goblet Squats

10 Light KB MU Cleans (5 each arm)

10 Jump Squats

10 Glute Bridges

10 Supermans

10 Good Mornings (empty bar)

10 RDL’s (empty bar)

:20 Hollow Body Hold

Clean Deadlift (3×3 @80% of 3RM)

Clean Pull (4×2 @90%)

To be performed after all sets of clean deadlifts are completed.

https://www.youtube.com/watch?v=hA5DexJoco4

Metcon (Time)

5 Rounds:

12 Box Step Ups w/ DB’s or KB’s (Rx 24/20” 25/15lb) (Rx+35/25)

12 KB Alternating Cleans From Floor (Rx 53/35) (Rx+70/53)

12 KB or DB Push Press (w/ same weight you used for your Step Ups)

**4 Rounds Scaled

Accessory Work

3×15 Hollow Rocks (Rx+ 3×25)