CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds of:
10 Inch Worms
5 Ring Rows
10 Sit Ups
:30 Kipping
Mobilize
Bench Press
Bench and Bent Barbell Row 3×5 For Both… Superset.
Metcon (AMRAP – Rounds)
4 Minute AMRAP
5 Chin Ups
8 Alternating Pistols (or 16 Air Squats)
1 Minute Break
5 Minute AMRAP
30 Double Unders
10 Push Ups on Rings (lowered to 4” above the floor)
1 Minute Break
6 Minute AMRAP
10 Med ball clean with ball slam at the top (20/14) (RX+ 40/30 Slam Ball) Ensure speed under the ball to help reinforce good squat clean technique
12 Side, Middle, Side Sit Ups (every sit up counts as a rep)