CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of:

10 Air Squats

10 Sit Ups

10 Push Ups

10 Mountain Climbers

:10 Nose and Toes

Back Squat

5×5 @ 90% of your 5RM

Interval

5 minutes Shuttle Run Sprint to the end of mats and back=1

In groups, pick a lane and sprint through the rig (crashing not allowed) and back and head to the back of the line for approx 20 seconds rest in between runs. Be sure to explode off is the line and to decelerate early.

Metcon (Time)

For time:

5 rounds of:

8 Pistols

10 Kettlebell swing (53/35) (Rx+70/53)

12 Sit ups (Rx+med ball sit ups 20/14

Rest 1-2 minutes and then…

Accessory

1 Max Set Handstand Push-Ups (Beginners 1 set max handstand hold for time)