CrossFit Turbocharged – CrossFit
Warm-up
12 Min EMOM:
Round 1
Min 1: Easy Pace Row
Min 2: 8/8 SA KB Sumo Deadlifts
Min 3: 30 Single Unders + Alt. Lunge and Twist
Round 2
1: Moderate Pace Row
2: 8/8 SA KB Deadlifts
3: 30 Alt. Leg Single Unders + Alt. Groiners
Round 3
1: Moderate Pace Row
2: 8/8 SL KB RDL
3: 30 Big Jump Single Unders + Inch Worms
Round 4
1: 30s Workout Pace Row
2: 2 Lengths SA Farmers Carry
3: 30 Double Unders + Tuck Ups
Metcon (Time)
3 Rounds:
ON 2:00 CLOCK…500m Row (rest remainder)
ON 2:00 CLOCK…Farmers Carry (AHAP)
ON 2:00 CLOCK…AMRAP of 20 Double Unders + 10 V-Ups
-1:00 Rest b/t Rounds-
*No additional time b/t Sets. Transition immediately to the next 2:00 station once the 2:00 clock expires.
(Score is Slowest Time on Row)
-Scaled-
-350m Row
-Farmers Carry (26/18)
-Sub 20 Single Unders or Plate Hops for DUs (+10 Sit Ups)
Accessory Work
TABATA, 8 SETS :20 ON / :10 OFF*
DB Hammer Curl
DB Bent Over Row
*Choose a weight that you can hold onto for all 4:00. Try to go unbroken.