CrossFit Turbocharged – CrossFit
Warm-up
Line Drills…
Walking Knee to Chest
Side Shuffle Left
Side Shuffle Right
High Knees
Butt Kicks
Broad Jumps
Then 2 Rounds:
10 Scap Push Ups
5 Push Ups to Down Dog
5 Push Ups (3 second eccentric)
10 Pendlay Row (empty bar)
Pendlay Row (4 x 8 AHAP)
Metcon (Time)
“Rannie”
50-40-30-20-10*
Double Unders
Sit-ups
*400m Run After Each Full Round
**20:00 time cap
-Scaled-
In place of DUs…
– Plate Hops
– 1:00 / :50 / :40 / :30 / :20 of DU attmepts
– 100-80-60-40-20 Single Unders
Or…
25-20-15-10-5*
Double Unders
Sit-ups
*200m Run After Each Full Round
**20:00 time cap