CrossFit Turbocharged – CrossFit
Warm-up
5 Min AMRAP:
:30 Run, Bike or Row
5/5 Side Plank Rotations
10 Air Squats (:03 eccentric)
10 Backpack Bent Over Rows
Metcon (AMRAP – Rounds and Reps)
16 Min AMRAP:
1:30 Run, Bike, or Row
:30 Star Side Plank L
:30 Star Side Plank R
20 Air Squats
10 Backpack Bent Over Rows
(Score is Rounds + Reps)
AMRAP = As Many Rounds or Reps As Possible
**High Knees or Mt. Climbers if no space to run! Have a treadmill?
Accessory Work
Cool Down…
3:00-5:00 Yoga Flow:
Up Dog
Down Dog
Child’s Pose
Lizard
Pigeon