CrossFit Turbocharged – CrossFit
Warm-up
3:00 Row (EZ–Mod–Hard…increasing each min)
Then 3 Rounds:
8 Tempo Deadlifts (30X1)*
4 Push Up to Down Dog
8 Tempo Good Mornings (30X1)*
4 Burpees
*Empty barbell
Deadlift (15 minutes to build to a challenging set of 4 reps)
*Try to build to this weight in less than 24 total reps.
Metcon (AMRAP – Rounds and Reps)
10 Min ARMAP:
300m Row -or- 200m Run
7 Burpees Over Bar
3 Deadlifts (225/155)
*Every round add (2) More DL. 3-5-7-9 and so on…until the end of the AMRAP.
-Scaled-
10 Min ARMAP:
150m Row -or- 100m Run
7 Burpees
5 Deadlifts (95/65)
*Do not increase DL reps!
Accessory Work
30 Strict Pull-ups*
*Any variation for grip and width! Every 10 reps, accumulate 1:30 of a Hollow Hold.