CrossFit Turbocharged – CrossFit
Warm-up
Team 1k Row!!
In teams of 2…alternate every 250m. While Partner 1 rows, Partner 2 is performing AMRAP: 5 Bootstrappers + 5 Push-up to Down-Dog.
With the Same Partner…
5 Min AMRAP:
10 Partner Push Ups
10 Partner Sit Ups
15 Syncrho Jump Squats
Baseline Aerobic Test (Time)
On a 12:00 running clock…
Run 1 Mile then in Remaining Time Max Meters on Rower
*Score is mile time. Please also note the number of meters accomplished after the mile in the notes.
-Scored on 9/25/19.
Baseline Bodyweight AMRAP (AMRAP – Rounds and Reps)
12 Min ARMAP:
6 Strict Pull-ups
12 Hand Release Push-ups
18 Sit-ups
-Scaled-
ON A 12:00 RUNNING CLOCK…
Run 1 Mile then in Remaining Time Max Meters on Rower
-Rest 5:00-
Then…12 Min ARMAP:
4 Band Assisted Pull-ups or Ring Rows
8 HRPU or Band Assisted Push Ups
12 Sit-ups