CrossFit Turbocharged – CrossFit
Warm-up
Warm Up:
2 Rounds:
20 Jumping Jacks
20 Front Jacks
5L/R Single-Arm Ring Rows (tempo)
10 K2E
:30 Ring Support (scaled: box support)
Back Lever (Learn the skill!)
https://www.youtube.com/watch?v=7MrczXxQGKY band assisted
https://www.youtube.com/watch?v=7tEIdZrsoOI band assisted
https://www.youtube.com/watch?v=q5Owd5_CUtY inverted hang, to knees, to extension, full roll
WOD Warm Up
2 Rounds:
10 Partner Wall Balls
10 Partner Underhand Med Ball Tosses
Metcon (Time)
21-15-9-6-3
Wall Balls (20/14)
KB Swings (70/53)
Box Climb Over (48″/30″)
-Scaled-
15-9-6-3
Wall Balls (14/10)
KB Swings (26/18)
Box Climb Over (30″/24″)