CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
10 Toe-Touch Jumping Jacks
8 Up-Downs
6/6 BW Single Leg RDL
10 Supermans
Then 2 Rounds:
5 Bootstrappers
5 Inch Worms
5/5 Single Leg Glute Bridges
8 RDL w/ Empty Bar
Deadlift (5-5-5-5-5)
*Build to a challenging set of 5 reps!
Metcon (Time)
21-15-9-15-21
Deadlifts (135/95)(RX+225/155)
Burpees
*15:00 time cap.
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
*The load on the bar should allow for athletes to complete 15 reps unbroken.
-Scaled-
21-15-9-15-21 or 15-12-9-12-15
Deadlifts (85/60)
Up-Downs
Accessory Work
3 Sets:
30 Sit-Ups
1:00 Hollow Hold
-Rest as Needed b/t Sets-