CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
10 Partner Push Ups
:30L/:30R KB Iso KB Bench Press Hold (moderate weight)
5 Inch Worms
7 Bench Press (empty bar) (pause at chest)
10 Light KB Swings
20 Single Unders
Bench Press (12 Min to test 8RM!)
Metcon (Calories)
In Teams of 2…
10 Min AMRAP:
P1 – Row/Bike for Cals
P2 – 5 KB Swings (70/53) + 10 Up-Downs + 15 Slam Balls (20/14)(RX+40/25)
-Rest 2:00-
10 Min AMRAP:
P1 – Row/Bike for Cals
P2 – 5 Push-ups + 10 Box Jumps (24/20) + 15 Air Squats
*In both AMRAPs, P2 is the pace-setter. P2 completes a full round of the work while P1 is on the bike or rower. Once P2 finishes a full round, athletes switch. Score is the total number of calories.
-Scaled-
KB Swings (26/18)
Slam Balls (14/10)
Box Jumps or Step Ups (18/12)