CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
5 Reps of each WOD movement
Then…
10 Banded Good Mornings
10 Glute Bridges
10 Supermans
Halting Deadlift (4 x 6 AHAP)
Focus: Push the bar away from the floor, lats and back remain tight, remain over the bar.
https://www.youtube.com/watch?v=0LrH7uHRGxI
*pause 2 seconds at top of each rep.
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
-Scaled-
3 Rounds:
Wall Ball (14/10)
KB SDHP
Box Jump/Step Up
Push Press (45/35)
Row (Calories)
*:30 at each station, :30 rest.