CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
1:00 Row (easy)
:30 Med Ball Deadlift
:30 Alt. Groiners
:30 Glute Bridges
Then, 1 Round:
1:00 Row (moderate)
:30 Med Ball Push Press
:30 Alt. Cossack Squats
:30 Sit Ups
Then, 1 Round:
1:00 Row (WOD pace)
:30 Med Ball G2OH
:30 Alt. Lunges
Turkish Get Up (10 Minutes to find a challenging weight for 1R/1L!)
Metcon (Time)
5 Rounds (28:00 time cap):
20 Slam Ball (20/14)(RX+40/25)
20 Alt. DB Suitcase Lunge (35/20)
20 Cal Row
-Rest 2:00 b/t Sets-
*Athlete must pick any (2) sets of the (5) total and perform 30 reps of the Slam Ball & 30 reps of the Lunge. No change to Cals. For example, athlete can choose Set 1 and Set 3 for the 30/30 or Set 2 and Set 5 for the 30/30 or any other combo. The three remaining sets are performed as written.
-Scaled-
5 Rounds (28:00 time cap):
20 Slam Ball (14/10)
20 Alt. DB Suitcase Lunge (15/10) or BW Lunges
15 Cal Row
-Rest 2:00 b/t Sets-
Accessory Work
3 Sets:
12/12 SA DB Rows (Moderate)
1:00 Hollow Flutter Kicks