CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
10 Jumping Jacks
10 Front Jacks
5 Supinated Ring Rows @3131
5 Up/Down Dog
10 Lying Leg Raises
10 Supinated Pendlay Rows (empty bar)
5 Light Ball Slams
Supinated Pendlay Row (4 x 8 AHAP)
*Superset w/ Ball Slams x 10 AFAP
Metcon (Time)
For Time:
10 Pull Ups
20 Sit Ups
30 Air Squats
500m Row
15 Pull Ups
30 Sit Ups
45 Air Squats
400m Row
20 Pull Ups
40 Sit Ups
60 Air Squats
300m Row
*RX+ strict pull ups
-Scaled-
5 Rounds:
200m Row
10 Pull Ups/Ring Rows
10 Sit Ups
10 Air Squats