CrossFit Turbocharged – CrossFit
Warm-up
20 PT, 20 ATW
10 Alternating Split Jerks (footwork only)
2 Lengths Bear Crawl
5L/5R ½ Kneeling Bottoms Up KB Press (light and steady!)
Then 2 Rounds, 5 reps each w/ empty barbell:
Strict Press
Push Press
Split Jerk
Push Press + Split Jerk (4 x (2 + 1) @ 85% of max Push Press)
Metcon (Weight)
12 Minute EMOM:
Min 1: 12 Lateral Box Jumps (24/20)
Min 2: 14 TTB
Min 3: 12 Alternating DB Snatch (50/35)
-Scaled-
12 Minute EMOM:
Min 1: 8 Lateral Box Jumps (18/12)
Min 2: 12 K2E
Min 3: 8 Alternating DB Snatch (25/15)
Accessory Work
KB Windmill, 3 x 5L/R
https://www.instagram.com/p/Bn436lZBlmy/?hl=en&taken-by=functional.bodybuilding