CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds of:
10 Air Squats
10 Sit Ups
10 Push Ups
10 Mountain Climbers
:10 Nose and Toes
Back Squat
5×5 @ 90% of your 5RM
Interval
5 minutes Shuttle Run Sprint to the end of mats and back=1
In groups, pick a lane and sprint through the rig (crashing not allowed) and back and head to the back of the line for approx 20 seconds rest in between runs. Be sure to explode off is the line and to decelerate early.
Metcon (Time)
For time:
5 rounds of:
8 Pistols
10 Kettlebell swing (53/35) (Rx+70/53)
12 Sit ups (Rx+med ball sit ups 20/14
Rest 1-2 minutes and then…
Accessory
1 Max Set Handstand Push-Ups (Beginners 1 set max handstand hold for time)