CrossFit Turbocharged – CrossFit
Warm-up
Squat Warm Up
Back Squat (3×3@ 85-90% of 1RM)
10-6-5-3-3-3
50-60-75-80/85-85/90-85/90%
Metcon (3 Rounds for reps)
Tabata Pull Ups
Rest 1 Min
Tabata KB Swings (70/53)
Rest 1 Min
Tabata Alternating Lunges (Rx+ Jump Lunges)
Scaled Option 1:
Tabata Ring Rows
Rest 1 Min
Tabata KB Swings (light)
Rest 1 Min
Tabata Alternating Lunges
Scaled Option 2:
**Using “scaled option 1” movements, adjust work time from :20 to :10 and rest from :10 to :20.