CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
5 Inch Worms
10 Bootstrappers
10 Alt. Groiners
Then, 2 Rounds:
5 MB Cleans
5 MB Push Press
10 Alt. High Plank Shoulder Taps
5 Push Ups
Then, 2 Rounds w/ Empty Bar:
5 RDL (:03 eccentric)
5 Muscle Cleans
10 Alt. Elbow Punches
5 Hang Power Cleans
5 Front Squats
Front Squat (4 x 2 @ 85-90% of 1RM)
*Pause :02 all reps!
*Clean from floor.
Metcon (AMRAP – Reps)
8 Rounds per Tabata (:20 ON /:10 OFF):
TABATA 1 – WB Front Squats (20/14)|(14/10)
TABATA 2 – Push-Ups
TABATA 3 – Wall Balls (20/14)|(14/10)
-Rest 1:00 b/t Each Tabata-