CrossFit Turbocharged – CrossFit
Warm-up
10 Banded Good Mornings
10 Jump Lunges
10 Sit-ups
10 Spiderman Push Ups
Deadlift (Heavy set of 5-7)
Metcon (AMRAP – Rounds and Reps)
3 minute AMRAP:
50 Double Unders (90 second cap…meaning stop at 90 no matter what and move on)
15 Deadlifts (225/155 or 185/135)
3 minute AMRAP:
50 Double Unders (90 second cap…meaning stop at 90 no matter what and move on)
15 Deadlifts (225/155 or 185/135)
15 Burpees
Rest 2 minutes
3 minute AMRAP:
50 Double Unders (90 second cap)
10 Deadlifts (275 or 225/185 or 155)
10 Burpees
Rest 2 minutes
3 minute AMRAP:
50 Double Unders (90 second cap)
5 Deadlifts (315 or 275/225 or 185)
5 Burpees
Rx+ only add 1 more 3 minute AMRAP after 2 minute rest:
50 Double Unders (90 second cap)
3 Deadlifts (340/315)
30 Cals on Rower
Accessory Work
1 Max Hollow Body Hold (Fight for it! Fight the burn!)