CrossFit Turbocharged – CrossFit
Warm-up
500m Row
Then 2 rounds:
10 Partner Push Ups
5 Inch Worms
5 Dips
:30L/:30R KB Iso KB Bench Press Hold (moderate weight)
10 Bench Press (empty bar) (pause at chest)
10 Pendlay Row (empty bar) (pause at top of each rep)
Bench Press (3 x 6 AHAP (pause 2 seconds at chest))
*Then, 2 x 10 @ 70-75% of weight used for working sets of 6 reps (aim for unbroken reps!) (NO PAUSE).
Metcon (Time)
5 Rounds:
12 Ring Dips
12 Pendlay Row (95/65)
12 Burpees (RX+ Burpee over bar)
-Scaled-
4 Rounds:
8 Box Dips
8 Pendlay Row (65/45)
4 Burpees
:30 Rest
Accessory Work
GHD Sit Up, 3 x 10