CrossFit Turbocharged – CrossFit
Warm-up
Hollow Hold-to-Superman
Then 2 Rounds:
10 Barbell Glute Bridges
10L/R Banded Lateral Steps (quarter squat)
5 Inch Worms
10 Pause Jump Squats
5 Tempo Deadlifts @ about 50%
Deadlift (4 x 5 @ 75-80% of max deadlift)
*3 second eccentric all reps!
Metcon (Time)
5 Rounds:
100m Row
10 Push Ups
15 Wall Balls (20/14)
20 KB Swings (70/53)
-Scaled-
4 Rounds:
100m Row
10 Push Ups
10 Wall Balls (14/10)
10 KB Swings (26/18)
Accessory Work
Dual KB OH Carry, 4 x 2 Lengths AHAP (Focus on stability!)
https://www.instagram.com/p/BmKMR55n7Y_/?hl=en&taken-by=functional.bodybuilding