CrossFit Turbocharged – CrossFit
Warm-up
400m Run
Then, 2 Rounds:
10 Alt Lunge and FR Reach
10 Tempo Air Squat (31X1)
8 Alt Groiners
6 Push Up to Down Dog
4 Burpees
:20 Glute Bridge Hold
Front Squat (5-5-3-3-1-1)
18 min to test 1RM!
Metcon (Time)
“Speed Demon”
3 Rounds (10:00 cap):
30 Single DB Front Squats (35/25)
30 Burpees
-Scaled-
3 Rounds (10:00 cap):
20 Single DB Front Squats (15/10) or Air Squats
20 Burpees to Box or Up Downs