CrossFit Turbocharged – CrossFit
Warm-up
200m Run
Then 2 Rounds:
10 Bootstrappers
8 Up Downs
6 Good Mornings (empty bar)
4 Inch Worms
2 Push Up to Down Dog
6 RDL (empty Bar)
Then 5 Tempo Deadlifts @ 50% or less.
Sumo Deadlift (3 x 5 @ 75-80%)
*3 second eccentric all reps!
Metcon (Distance)
16 Min EMOM
MIN 1 – :45 ME Row or 100m Sprint
MIN 2 – 5 or 7 Burpee Over Bar + 5 Deadlift (275/185)
*Option for athletes to do 7 or 5 Burpees! Stick with your choice through the whole workout.
-Scaled-
16 Min EMOM
MIN 1 – :30 ME Row (:30 rest!)
MIN 2 – 5 Burpee to Box + 5 Deadlift (95/65)