CrossFit Turbocharged – CrossFit
Warm-up
400m Run
Then, 1 Round:
:30 Active Bar Hang
10 Scap Pull Ups
:30 Hollow Hold
10 Bootstrappers
Then, 2 Round:
10 Kip Swings
10 Tuck-Ups
10 Alt Groiners
10 Light KB Swings
Weighted Pull-ups (4 x 5 AHAP)
*Rest 1:30 b/t sets.
**Beginners, learn skill Kipping/TTB.
Metcon (AMRAP – Reps)
TABATA 1 – KB Swings (53/35)
TABATA 2 – Air Squats
TABATA 3 – TTB or Sit Ups
TABATA 4 – Box Jumps (24/20)
-1:00 Rest b/t Tabatas-
-Scaled-
KB Swings (26/18)
Sub K2E for TTB, Lying Leg Raises for Sit Ups
Box Jumps or Step Ups (18/12)