12/24/19 OPEN GYM ONLY 9-11AM (all other classes cancelled!!)

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds…

5 Bootstrappers

10 Squat Jumps

2 Rounds…

5 Push Ups

10 Plank Shoulder Taps

2 Rounds w/ empty bar…

10 RDL

5 Muscle Clean + Push Press

Metcon (Time)

12 Days of Fitness

For time:

Day 1 – 100m Run

Day 2 – Power Clean (185/125)

Day 3 – Burpees to a Plate

Day 4 – DB Push Press (50/35)

Day 5 – TTB

Day 6 – HRPU

Day 7 – Plate G2OH (45/35)

Day 8 – Wall Balls (20/14)

Day 9 – Deadlifts (185/125)

Day 10 – Alt. Lunges

Day 11 – DB Thrusters

Day 12 – Muscle-Ups

*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.
-Scaled-

For time:

Day 1 – 100m Run

Day 2 – Power Clean (65/55)

Day 3 – Burpees to Box

Day 4 – DB Push Press (20/10)

Day 5 – K2E

Day 6 – HRPU or Band Assisted Push Up

Day 7 – Plate G2OH (15/10)

Day 8 – Wall Balls (14/10)

Day 9 – Deadlifts (65/55)

Day 10 – Alt. Lunges

Day 11 – DB Thrusters

Day 12 – Pull Ups or Ring Rows

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