CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
:40 High Knees (:20 rest)
:40 Butt Kicks (:20 rest)
:40 Backpack Sumo Deadlift High Pulls (:20 Rest)
Into …
4 Min EMOM:
MIN 1 – 10 Backpack Ground to OH
MIN 2 – 10 Push-Ups + Max Plank
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.
Metcon (No Measure)
18 Min EMOM:
MIN 1 – :50 of Row, Bike, Run*
MIN 2 – 18 Backpack Ground to Overhead
MIN 3 – 15 Push-Ups*
*Advanced: Wear backpack for extra challenge!
**High Knees or Mt. Climbers if no space to run! Have a treadmill?