CrossFit Turbocharged – CrossFit
Warm-up
30 High Knees
30 Butt Kicks
30 Jumping Jacks
10 Air Squats
5 Inch Worms
10 Groiners (hold 1-2 seconds on each side every rep)
10 Glute Bridges
10 Pause Jump Squats
10/10 Leg Swings
20 Alternating Elbow Punches (from BTN)
:30/:30 Partner Front Rack Stretch
10 Back Squats (32X1)
Back Squat (15 minutes to test a 5RM!)
Metcon (Time)
FOR TIME (16:00 Time Cap):
20 Front Squats (135/95)
40 Sit-ups*
40 Plate OH Step-Back Lunges (25/15)(RX+45/25)
15 Front Squats (155/105)
30 Sit-ups
30 Plate OH Step-Back Lunges
10 Front Squats (175/125)
20 Sit-ups
20 Plate OH Step-Back Lunges
5 Front Squats (185/135)
*RX+ V-Ups
-Scaled-
FOR TIME (16:00 Time Cap):
20 Front Squats (85/60)
25 Sit-ups
25 Plate OH Step-Back Lunges (10/5)
15 Front Squats
15 Sit-ups
15 Plate OH Step-Back Lunges
10 Front Squats
10 Sit-ups
10 Plate OH Step-Back Lunges
5 Front Squats
*Sub Goblet Squats (26/18) in place of Front Squats.
*Sub Mt. Climbers in place of Sit Up (40-30-20)