CrossFit Turbocharged – CrossFit
Warm-up
400m Run
Then 4 Rounds:
:20 Mt Climbers
:20 Bottom of Squat Hold
:20 Inch Worms
Double-Unders (10 Minutes of practice/progressions!)
*If proficient, set a new DU PR! or Triple under practice!
Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
*TTB in place of Back Extensions.
*25 Min time cap.
-Scaled-
“Filthy Thirty”
30 Box jumps or Step Ups (18/12)
30 Jumping pull-ups or Ring Rows
30 KB Swings (26/18)
30 Alternating Lunges
30 Knees to elbows
30 Push press, (35#)
30 Sit Ups or Lying Leg Raises
30 Wall ball shots (14/10)
30 Burpees (to box if necessary!)
30 Plate Hops or 60 Single Unders