CrossFit Turbocharged – CrossFit
Warm-up
3 Rounds:
5 KB or Backpack Sumo Deadlift
10 Alt. Bodyweight Lunges
10 Hollow Rocks
5 KB or Backpack Swings
Rest 1:00
2 Rounds:
5 KB or Backpack Sumo Deadlift High Pulls
10 Paused Jump Squats
:30 Hollow Hold
10 KB or Backpack Swings
Metcon (AMRAP – Rounds and Reps)
7 Min ARMAP:
10 KB or Backpack Sumo Deadlift High Pull
10 KB or Backpack Front Squats
10 Tuck-Ups
-Rest 1:00-
5 Min AMRAP:
10 KB or Backpack Swings
10 KB or Backpack Front Squats
10 Tuck-Ups
-Rest 1:00-
3 Min ARMAP:
10 KB or Backpack Muscle Snatch
10 KB or Backpack Front Squats
10 Tuck-Ups
(Score is Rounds + Reps)
AMRAP = As Many Rounds or Reps As Possible
Accessory Work
Finisher..
3 Sets:
20 Lying Leg Lifts
20 Hollow Flutter Kicks (1R/1L = 1Rep)
20 Russian Twists (1R/1L = 1 Rep)
-Rest as needed b/t Sets-