CrossFit Turbocharged – CrossFit
Warm-up
12 Min EMOM:
Min 1: Alt. Lunges → Jump Lunges → Alt. Box Step Ups → Box Step Overs
Min 2: Single Unders → High Jump Singles → High Knee Single Unders → Dubs
Min 3: Hollow/Tuck Hold → Superman Hold → Forearm Plank → :25/:25 Side Plank
Double-Unders (Learn the skill!)
*If proficient, go for DU PR or practice TUs!
Metcon (AMRAP – Reps)
15 Min EMOM:
MIN 1 – Max DB Box Step-Overs (40/30)
MIN 2 – Max Double Unders
MIN 3 – Max Plank Hold (RX+ weighted)
*:50 work / :10 rest for all working minutes.
*For plank hold, not cumulative! Rest whenever you break!
Score is combined total of Step Overs and DUs.
-Scaled-
15 Min EMOM:
MIN 1 – Max DB Box Step-Overs (15/10)
MIN 2 – Max Plate Hops or Single Unders
MIN 3 – Max Plank Hold
*:30 work / :30 rest for all working minutes.
*Cumulative plank hold, resting when needed!