CrossFit Turbocharged – CrossFit
Warm-up
1 Min Jump Rope
1 Min Active Hang from Rig
Then 2 Rounds:
5 Ring Rows @ 3131
10 Seated Band Rows (hold!)
10 Alternating Jump Lunges
10 Alternating Lateral Lunges
Weighted Pull-ups (5 x 5 AHAP)
*Superset w/ Bulgarian Split Squats.
Bulgarian Split Squat (5 x 8L/8R AHAP)
Metcon (Time)
3 Rounds:
5 Muscle Ups (Scaled: 5 Strict Pull Ups + 10 Ring/Box Dips)
50 Air Squats
100 Double Unders
-Scaled-
3 Rounds:
5 Jumping Pull Ups
10 Box Dips
30 Air Squats
50 Double Unders/50 DU Taps/100 Single Unders