CrossFit Turbocharged – CrossFit
:30 High Knees
:30 Butt Kicks
5 Inch Worms
10 Scap Push-Ups
10 DBL DB or Backpack Push Press
5 Push Ups
Metcon (4 Rounds for time)
EMOM style…Every 4:00 x 4 Sets:
400m Run (about 2-2:30)**
15 DBL DB or Backpack Ground to Overhead
EMOM = Every (4th) Minute On the Minute. On each (4th) minute’s start, perform the listed movement and corresponding reps, resting when finished that respective task until the start of the next (4th) minute, where you’ll perform the next movement/reps.
**Athlete choice cardio if no space to run! Have a treadmill?
(Score is Time Each Set)
Accumulate 3:00 Hollow Hold*
*Every time you break, 10 DB or Backpack Hammer Curl & Press