CrossFit Turbocharged – CrossFit
Warm-up
Rowling! (3 Frames, partner completes Push Ups, Sit Ups, Ring Rows)
Weighted Pull-ups (5×5 AHAP)
*Superset w/ DB Pullover.
Dumbbell Pullover (5×10 AHAP)
*To be completed immediately after each set of pull ups.
Metcon (Time)
4 Rounds (*18 Min Time Cap):
20 Cal Row -or- 400m Run (alternate run/row every other round!)
20 Sit Ups (RX+ 25/15)
20 Push Ups (RX+ Deficit)
-Scaled-
3 Rounds (*18 Min Time Cap)
20 Cal Row -or- 400m Run
20 Sit Ups
20 Push Ups
-1 Min Rest-