CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
200m Row (or Run)
10 Reverse Lunges w/ Twist
10 Push Up to Down Dog
8 Alt Box Step Ups
8 Up Downs
8/8 SA KB Swings
Kettlebell Clean (12 Minutes of practice!)
Beginners: Assisted Clean (using free hand)
Intermediate/Advanced: Flow… Swing – Swing Pull – Clean
https://www.instagram.com/p/B8aBvhGJ5iD/
Metcon (Time)
For Time (24:00 cap):
500m Row (or 400m Run)
50 Box Jumps (24/20)
40 DBL KB Front Rack Reverse Lunges (35/25)
30 Burpees
500m Row (or 400m Run)
30 Burpees
40 DBL KB FR Lunges
50 Box Jumps
500m Row (or 400m Run)
-Scaled-
For Time (24:00 cap):
300m Row (or 200m Run)
40 Box Jumps or Step Ups (18/12)
30 Bodyweight Reverse Lunges
20 Burpees to Box or Up Downs
300m Row (or 200m Run)
20 Burpees to Box or Up Downs
30 Bodyweight Reverse Lunges
40 Box Jumps or Step Ups
300m Row (or 200m Run)