CrossFit Turbocharged – CrossFit
Warm-up
3 Rounds:
100m Run
10 Up Downs
:30 Dead Hang
:30 Plank Hold
Then, 2 Rounds:
:30 Arm Circles (:15 FWD :15 REV)
:30 Alt. Scorpions
:30 Alt. Lunge and Reach
:30 Bird Dogs
Then, 3 Rounds:
5 Inchworms
10 Scap Push Ups
10 Scap Pull Ups
Kipping (15 Minutes to work on progressions!)
*Beginners: Learn to Kip!
*Intermediate/Advanced…
5 Sets for QUALITY:
2 Kipping Swings + 2 Pull-Ups + 2 Kipping Swings + 2 C2B Pull Ups
*Increase reps by 1 each set. (Ex. 2nd set: 3 Kips + 3 Pull-Ups + 3 Kips + 3 C2B Pull Ups. 3rd Set: 4 Kips + 4 Pull-Ups…)
RX+ Increase reps by 2 each set!
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP:
8 C2B Pull-Ups
8 Gobelt Squats (50/35)
200m Run
-Scaled-
12 Min AMRAP:
8 Pull-Ups or Ring Rows
8 Goblet Squats (20/15)
100-200m Run