CrossFit Turbocharged – CrossFit
Warm-up
PVC Game
Then, 2 Rounds:
10 PT 10 ATW
5 Up/Down Dogs
10 Jump Squats
10 Mt. Climbers
Then, 2 Rounds w/ empty barbell:
5 Strict Press
5 Push Press
Strict Press + Push Press (15 minutes to build to a heavy (2+3))
Metcon (Time)
5 Rounds:
15 Goblet Squats (using single DB from hang clean & press)
10 DB Hang Clean & Press (50/35)
20 Mt. Climbers
4 Rounds
10 Air Squats (or very light goblet squats)
10 DB Hang Clean & Press (20/15)
20 Mt. Climbers
-:30 rest-
Accessory Work
KB Windmill 3 x 8L/R (AHAP w/ control)