CrossFit Turbocharged – CrossFit
Warm-up
400m Run
20 PT, 20 ATW
Then 2 Rounds 5 reps w/ empty bar:
Good Mornings
Back Squats
BTN Strict Press
BTN Push Press
OH Squats w/ 2 second pause
Overhead Squat (4 x 6 @ 60-70% of max OHS)
Metcon (AMRAP – Rounds)
Death By Sprint
*Once eliminated, rest 3 min then complete 8 Lengths KB FR Walking Lunge (70/53) (*Alternate arms each length)
-Scaled-
Death By Sprint
*Once eliminated, rest 3 min then complete 8 Lengths KB FR Walking Lunge (26/18) (*Alternate arms each length)
Accessory Work
30 DB Hammer Curls (30 each arm)
30 Band Tricep Pulldowns
30 Bent DB Rows (15 each arm)