CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
5 Inchworms
10 Alt. Lunge and Twist
10 Scap Pull-Ups
2 Rounds:
10 Up-Downs
5/5 DB Sumo DL
20 Shoulder Taps (Scaled: High Plank)
5 Kipping Swings
2 Rounds:
2 Wall Walks
5/5 DB Push Press
5 Pull Ups
Handstand Walk (10 Minute practice!)
*Progressions*
Beginner – Pike Walk or HS Hold
Intermediate – Box Rotation or Wall Walk
Advanced – Max Distance Walk
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP:
2 Muscle-Ups
8 Handstand Push-Ups
16 Alt. DB Snatch (50/35)
-Scaled-
12 Min AMRAP:
2 Burpee Pull Ups
8 HRPU or Band Assisted Push Up
16 Alt. DB Snatch (20/10)