CrossFit Turbocharged – CrossFit
Warm-up
Squat Warm Up
Front Squat (3×3@ 85-90% of 1RM)
10-6-5-3-3-3
50-60-75-80/85-85/90-85/90%
Metcon (Time)
For Time:
50 Pull Ups
400m Run
75 Push Ups
400m Run
100 Squats
Scaled:
25 Jumping Pull Ups
200m Run
30 Push Ups
200m Run
50 Squats
(200m Run)
Accessory Work
3 x 10 Seated DB Curl and Press (slow and controlled, moderate weight)