CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
30 High Knees
10 Alt. FWD Lunges
10 Sumo-Stance Good Mornings (empty bar)
Then, 1 Round:
30 Butt Kicks
10 Alt. REV Lunge
10 Sumo Deadlifts (empty bar)(:03 eccentric)
Then, 1 Round
10 Up-Downs
10 Alt. Front Rack Lunges (empty bar)
10 Upright Rows (empty bar)
Sumo Deadlift (4 x 2 @ 85-90% of 1RM)
Metcon (Time)
3 Rounds:
800m Run
10 Alt. Front Rack Lunges (115/75)
20 Sumo DL High Pull
10 Alt. Front Rack Lunges
-Scaled-
3 Rounds:
400-600m Run
10 Alt. Front Rack Lunges (75/55)
12 Sumo DL High Pull
10 Alt. Front Rack Lunges