CrossFit Turbocharged – CrossFit
Warm-up
10 Min AMRAP:
1:30 Row (moderate pace)
:30 Hollow or Tuck Hold
10 Supermans
8/8 Single Arm DB Thruster (Light/Moderate)
Metcon (AMRAP – Reps)
4 Sets (NFT):
3/3 DB Turkish Get-Up* AHAP
15 DB Bent Row (2121)
25 Weighted Sit-ups (Athlete Choice)**
Max Unbroken Strict Dips***
-Rest as Needed Between Sets-
…Rest 3 Min then:
IN TEAMS OF 2
ON A 10:00 RUNNING CLOCK…
Max Cal Row/Bike or Max Distance Run.
*On TGU, perform 3 reps on L side then 3 reps on R side.
**For weighted sit-up, use single object across chest.
***Dips can be performed on rings, bars, or boxes…goal is at least 10 reps per set whether unbroken or not.
-Scaled-
4 Sets (NFT):
3/3 DB Turkish Get-Up* (Light)
10 DB Bent Row (2121)
25 Sit-ups
6-10 Box/Bench Dips