CrossFit Turbocharged – CrossFit
Warm-up
250m Row
Then 2 Rounds:
5 Reverse Squats w/ KB
10 Pause Jump Squats
10 Banded Good Mornings
10 Supermans
5L/5R Lateral Lunges
Then, 5 Tempo Sumo Deadlifts w/ about 50%.
Sumo Deadlift (4 x 8 @ 75-80% of max Sumo DL)
*3 second eccentric all reps
Metcon (Time)
With a Partner,
100 Cal Row
*While Partner 1 rows, Partner 2 holds Dual KB/DB Overhead (50/35). Must switch roles every 25 cals, or when partner has to drop weights.
Cash Out: 30 Synchronized Burpees
-Scaled-
75 Cal Row
*While Partner 1 rows, Partner 2 holds Dual KB/DB Overhead (25/15). Must switch roles every 15 cals, or when partner has to drop weights.
Cash Out: 20 Synchronized Burpees