CrossFit Turbocharged – CrossFit
Warm-up
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Tire Flips (3 x 1 Min ME)
3 Attempts (solo or with others) at 1 Min Max Effort tire flips
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP:
10 Push Ups
10 Alternating Lunges
100m Row
20 Push Ups
20 Alternating Lunges
200m Row
30 Push Ups
30 Alternating Lunges
300m Row
….
(RX+ Alternating Jump Lunges)
Scaled: 8 Min AMRAP
Accessory Work
Weighted Dips 3 x 6-8 AHAP (Ring or Box)