CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

5 Up/Down Dogs

10 Ply Push Ups

10 Tempo DB Bench Press 3111

10 Dips

Bench Press (3×3@ 85-90% of 1RM)

10-6-5-3-3-3

50-60-75-80/85-85/90-85/90%

Metcon (Time)

4 Rounds:

10 Alternating Lunges (50/35)

20 Wall Balls

300m Row
4 Rounds:

10 Alternating Lunges (body weight)

10 Wall Balls

150m Row