CrossFit Turbocharged – CrossFit
Warm-up
1:00 Run or Up-Downs
10 DB/Backpack Deadlifts
:20 Hollow Hold
10 Air squats (pause :02 at bottom)
:30 Run or Burpees
10 Alt. Reverse Lunges
:30 Jump Rope
10 DB/Backpack Ground to Overhead
Metcon (AMRAP – Rounds and Reps)
18 Min AMRAP:
400m Run (about 2:00) or 2:00 Cardio (Athlete Choice)*
20 DB/Backpack Ground to Overhead
25 Air Squats
30 DB/Backpack Alt. Lunges
35 Double-Unders**
40 Flutter Kicks (1R + 1L = 1 Rep)
*Advanced Athletes: Burpees
**Beginners: 70 Single-Unders or Plate Hops
(Score is Rounds + Reps)
AMRAP = As Many Rounds or Reps As Possible