CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
100m Run (about :30) or :30 High Knees
:20 DBL DB or Backpack High Pulls
10 Bodyweight Good Mornings
Into…
1 Round:
100m Run (about :30) or :30 Butt Kicks
10 DBL DB or Backpack Bent Over Row (:03 eccentric)
5/5 Single Arm DB or Backpack Sumo Deadlift
Into…
1 Round:
100m Run (about :30) or :30 Jumping Jacks
10 DB Bent Over Row
10 DB or Backpack Sumo Deadlift
Metcon (4 Rounds for time)
EVERY 3:00 FOR 4 SETS:
1:00 Run or Up-Downs
15 KB or Backpack Swings
20 DBL DB or Backpack Bent Over Rows
EMOM = Every (3rd) Minute On the Minute. On each (3rd) minute’s start, perform the listed movement and corresponding reps, resting when finished that respective task until the start of the next (3rd) minute, where you’ll perform the next movement/reps.
(Score is Time Each Set)
Finisher
3 Sets:
10 Alt. V-Ups/Tuck-Ups
10/10 Side Plank Hip Raises
10/10 Single Leg Glute Bridges
-Rest as needed b/t Sets-