CrossFit Turbocharged – CrossFit
Warm-up
300m Row
Then 2 Rounds:
5 Inch Worms + Push-Up
10 Scap Pull-Ups
10 KB Goblet Squats (pause :01 at the bottom)
10 KB Good Mornings
2 Rope Walks
Front Squat (10 Minutes to build to challenging 3 reps!)
Metcon (Weight)
24 Min EMOM:
MIN 1 – 2-3 Front Squats (Athlete Choice, Challenging*)
MIN 2 – 12 Cal Row
MIN 3 – 2-3 Rope Climbs
MIN 4 – :45 Static Hold (Athlete Choice**)
-Finish by :45 mark to allow :15 rest per minute.
*Bar for the Front Squat can come from the rack or the floor.
**Options for Static Hold:
Hollow Hold
Superman Hold
Plank Hold
L-Sit
Wall-Sit
Tuck Hold
Bar Hang
Ring Support Hold
Bottom Dip Hold
KB Front Rack Hold
-Score weight used for Front Squat.
-Scaled-
24 Min EMOM:
MIN 1 – 4 Tempo Front Squats (Moderate weight)
MIN 2 – :40 Row
MIN 3 – 2-3 Rope Walks
MIN 4 – :40 Static Hold (Athlete Choice)