CrossFit Turbocharged – CrossFit
Warm-up
Warm Up…
2 Rounds:
1:00 Jog, Bike, or Row**
10 Up-Downs
10 Med Ball or Backpack Deadlifts
10 Ball Slams or Backpack Thrusters
1:00 Jog, Bike, or Row**
**High Knees or Mt. Climbers if no space to run! Have a treadmill?
Metcon (AMRAP – Rounds and Reps)
WOD…
20 Min ARMAP:
10 Burpees (Advanced: Dynamic Push Up to Squat!)
30 Double Unders, Single Unders, or Plate Hops
20 Backpack Ground to Overhead
30 Backpack Sumo Deadlight High Pulls
(Score is Rounds + Reps)
AMRAP = As Many Rounds or Reps As Possible
Accessory Work
Finisher…
3 Sets:
:30 Reverse Plank Hold
15/15 Single Leg Fire Hydrants
30 Alt. Bird Dogs
15/15 Clam Shells
Rest as needed b/t sets