CrossFit Turbocharged – CrossFit
Warm-up
50 Jumping Jacks
Then, 2 Rounds w/ Light KB or DB:
6/6 Turkish Sit Ups
6/6 Overhead Split Squats
6/6 Single Arm Upright Rows
6/6 Single Arm Strict Presses
6/6 Single Arm Deficit Push Ups*
*Single Arm Deficit Push Ups are with 1 hand on the DB other hand on the floor.
Turkish Get Up (12 Minutes to test a max for 2L/2R!)
Metcon (AMRAP – Rounds and Reps)
20 Min ARMAP:
15 Up-Downs
30 Double Unders
1:00 Static Hold*
30 Double Unders
15 KB Swings (70/53)
1:00 Static Hold*
*Static Hold Options:
Wall-Sit
Plank
Active Squat
Bar Hang
HS Hold
Hollow
Superman
Plate OH Hold
KB Front Rack
-Scaled-
20 Min ARMAP:
10 Up-Downs
30 DU Taps or Plate Hops
1:00 Static Hold*
30-60 Single Unders
10 KB Swings (26/18)
1:00 Rest