CrossFit Turbocharged – CrossFit
Warm-up
400m Run
Then with a partner and a Wall Ball:
(Partners stand facing each other with space between to throw the ball)
2 Rounds:
10 Partner Plank Ball Rolls
10 Partner Wall Balls
10 Synchro Burpees
Metcon (AMRAP – Rounds and Reps)
In teams of two, alternating complete rounds…
20 Min AMRAP:
100m Run
12 Wall Balls (20/14)
6 Burpees
(P1 completes a full round while P2 rests then switch.)
CASH OUT: 3 Min ME Partner Push Ups (100 reps max)
*Face each other, high five in middle!
-Scaled-
20 Min AMRAP:
100m Run
12 Wall Balls (14/10)
6 Burpees to Box or Up Downs
(P1 completes a full round while P2 rests then switch.)
CASH OUT: 3 Min ME Partner Push Ups (50 reps max)
*Face each other, high five in middle!
Accessory Work
Barbell or DB Curl Ladder:
10-1 then 1-10 @ light-Moderate weight