CrossFit Turbocharged – CrossFit
Warm-up
Team Plate Race!
Then 2 Rounds:
5 Inch Worms
10 Banded Good Mornings
10 Light KB Swings
10 Push Ups
Deadlift (3 x 1 @ 95% of 1RM)
10-6-5-2-1-1-1
50-60-75-85-90/95-90/95-90/95%
Metcon (AMRAP – Rounds and Reps)
8 Min AMRAP:
10 Ring Dips
10 Push Ups
20 KB Swings (70/53)
Scaled:
8 Min AMRAP:
10 Box Dips
10 Push Ups
10 KB Swings (light)
-30 Second Rest-
Accessory Work
Assault Bike 5 x :15 sprint :45 rest