CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds Of…
:20 Dead Bug Hold
10 Push Ups
5 Slow Ring Rows
10 Banded Good Mornings
10 Jump Squats
Mobilize
Deadlift
1×6 @70%
1×5 @80%
1×4 @90%
1×1 @97.5-100%
Metcon (Time)
21-15-9 For Time of:
Buy in: 50 Dubs (rx+100)
Touch and Go Deadlifts 135/95 (rx+155/105)
Lateral Burpees Over Bar
Hang Power Cleans 135/95 (rx+155/105)
Cash Out: 50 Dubs (rx+100)
Metcon (AMRAP – Rounds)
5 minute AMRAP of:
10 Toes to Bar
:10 Rest
20 Flutter Kicks (low back stays glued to the mat)
:10 Rest
10 Sit Ups
:10 Rest