CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
:30 Air Squats
:30 Up Downs
:30 Alt. Lunges
:30 Mt. Climbers
:30 Superman Hold
Metcon (Time)
IN TEAMS OF 2…
4 Rounds (35:00 Time Cap):
45 Cal Row
25 “Synchro” Plate Ground to OH (45/35)
45 Cal Row
25 “Synchro” Sit-ups
*For the row, athletes share the work…P1 works while P2 rests. For the “Synchro” movements, both athletes work at the same time and must complete 25-25 reps each while moving in unison.
-Scaled-
4 Rounds (35:00 Time Cap):
4 Min Max Cal Row
25 “Synchro” Plate Ground to OH (25/10)
4 Min Max Cal Row
25 “Synchro” Sit-ups
Accessory Work
Finisher
3 Sets:
10 DB Pullovers
10 Hammer Curls
10 DB Skull Crushers
-Rest as needed b/t sets-