CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

5 KB Reverse Squats

Then finish Squat Warm Up (starting @ air squats)

Front Squat Double Bounce (Build to a heavy triple.)

*Then 2 x 6 @ 75% of day’s max UNBROKEN (no double bounce!)

Metcon (Time)

For Time:

1 Mile Run

20 Lengths Farmer’s Carry (70/53)(RX+100/70 using DBs)
-Scaled-

For Time:

800m Run

20 Lengths Farmer’s Carry (moderate weight)

Accessory Work

KB Windmill, 4 x 5L/5R (slow and steady!)