CrossFit Turbocharged – CrossFit
Warm-up
3 Rounds:
:30 Run, Bike, Row or Mt. Climbers
5 Up/Down Dog
5 Scap Push Ups
:20 Hollow Hold
Metcon (AMRAP – Reps)
15 Min EMOM:
MIN 1 – :50 Run, Bike, Row or Mt. Climbers
MIN 2 – Max Push Ups
MIN 3 – Max Hollow Rocks
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.
(Score is Total Push-Ups + Hollow Rocks)
Cool-Down
3:00-5:00 Yoga Flow:
Up/Down Dog
Child’s Pose
Lizard
Pigeon