CrossFit Turbocharged – CrossFit

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Warm-up

1:00 Burpees

Rest :30

1:00 Run or Jump Rope

Rest :30

1:00 AMRAP… 5 Push-ups + 5 Air Squats + 5 Sit Ups

Metcon (3 Rounds for reps)

5 Min AMRAP:

Backpack Burpee Deadlift

-Rest 2:00-

5 Min AMRAP:

MAX Distance Run or Double Unders/Single Unders/Plate Hops

-Rest 2:00-

7 Min AMRAP:

5 Push-Ups

10 Air Squats

15 Sit Ups

(Score is Rounds + Reps Each AMRAP. For run, 100m = 1 rep)

AMRAP = As Many Rounds or Reps As Possible

Accessory Work

3-4 Sets:

8-12 DB or Backpack Skull Crushers (w/ :03 eccentric)

Rest as needed b/t sets