CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
0:30 Air Squats
0:15 Rest
0:30 DB or Backpack Front Squats
0:15 Rest
0:30 DB or Backpack Push Press
into…
2 Rounds:
0:30 Russian Twists
0:15 Rest
0:30 Sit-ups
0:15 Rest
0:30 Backpack Sit-ups or Tuck-Ups
Metcon (AMRAP – Reps)
15 Min EMOM:
MIN 1 – MAX DB or Backpack Thrusters
MIN 2 – MAX Sit Ups*
MIN 3 – Rest
*Advanced Athletes, DB or Backpack Weighted Sit Up
(Score is Total Reps)
EMOM = Every Minute On the Minute. On each minute’s start, perform the listed movement and corresponding reps, resting when finished that respective task until the start of the next minute, where you’ll perform the next movement/reps.
Finisher
Cool Down…
3:00-5:00 Yoga Flow:
Up/Down Dog
Child’s Pose
Lizard
Pigeon