CrossFit Turbocharged – CrossFit
Warm-up
10 Synchronized Partner Burpees
20 Partner Wall balls (light)
20 Partner Sit Ups
Then 2 rounds (solo):
10 Alligator Push Ups (https://www.youtube.com/watch?v=50vclcI-lOM)
8 Bench Press w/ empty bar (3 second eccentric)
:30 High Plank hold
Bench Press (Test 1RM!)
10-6-5-2-1-1-1
50-60-75-85-90/95….
**MUST USE SPOTTER
Metcon (AMRAP – Rounds and Reps)
In teams of 2, alternating movements, 12 Minute AMRAP:
20 Burpees
20 Wall balls (20/14)
20 Sit Ups
Scaled: In teams of 2, alternating movements, 10 Minute AMRAP:
10 Burpees
10 Wall Balls (14/10)
10 Sit Ups