CrossFit Turbocharged – CrossFit
Warm-up
Rowling (10 Glute Bridges, 10 Supermans, burpees)
Then 2 Rounds, 5 reps each w/ empty barbell:
Pendlay Row
RDL
Strict Press
Push Press
Then, 8 tempo deadlifts.
Single Arm Dumbbell Row (4 x 8L/8R AHAP)
*Superset w/ ME Chin Ups
Chin Ups
(palms facing you)
Metcon (Time)
5 Rounds:
10 Burpees Over Bar
7 Deadlifts (135/95)
5 Push Press (135/95)
-Scaled-
4 Rounds:
7 Burpees
7 KB Deadlifts
5 Push Press (65/45)
Accessory Work
Peg Board!