CrossFit Turbocharged – Barbell Club
Warm-up
2 rounds
10 DB strict press
3 wall walks
10 DB push press
30 second “nose and toes” hold*
-Rest 90 Seconds-
*hold handstand facing wall so that only nose and toes are touching wall at top of hold for strong hollow position*
Gymnastics
B. EMOM x3 minutes
1 wall walk
16 shoulder taps
Rest 2 minutes then…
EMOM x3 minutes
1 wall walk
8 hip taps
C. 2-3 Max distance attempts at Handstand walk
Metcon
D. For Time
10 front squat (175/125)
10 box jump overs (24″/20″)
10 push jerk (175/125)
10 TTB
10 power cleans (275/125)
10 burpee muscle ups
10 power cleans (175/125)
10 TTB
10 push jerk (175/125)
10 box jump overs (24″/20″)
10 front squat (175/125)
E. E3MOM x9:00
15 cal row
10 burpees over rower
Accessory Work
3 sets:
3 parallette shoot-throughs
10 banded glute bridges weighted with KB
5/5 palloff side steps