CrossFit Turbocharged – CrossFit
Warm-up
3:00 Row → :20 Working Pace/:40 Recovery pace*
*Every round of :20 Work, increase the pace!
Then, 3 Rounds:
5 Bootstrappers
10 Alt. Cossack Squats
10 Wall Balls
5 Kipping Swings
5 TTB/K2E
Metcon (AMRAP – Reps)
IN TEAMS OF 4…
2 SETS x 3 MINUTES @ EACH STATION*
STATION 1 — Wall Balls (20/14)
STATION 2 — Cal Row
STATION 3 — TTB
STATION 4 — Push Ups
*Fight Gone Bad Style. P1 starts on Station 1 / P2 on S2 / P3 on S3 / P4 on S4 and rotates down. Teammates rotate between stations 1,2,3,4 and all partners rest at same time. 3:00 rest b/t sets.
-Scaled-
*2:00 work / 1:00 rest at each station
2 SETS x 3 MINUTES @ EACH STATION*
STATION 1 — Wall Balls (14/10)
STATION 2 — Cal Row
STATION 3 — K2E
STATION 4 — Band Assisted Push Ups or DB Floor Press
Accessory Work
4 SETS FOR QUALITY:
10 DB Renegade Rows
10 DBL DB Hammer Curls
10 DBL DB Bicep Curls
10 DBL DB Bent Over Row
-Rest as Needed b/t Sets-