CrossFit Turbocharged – CrossFit
Warm-up
1:00 Up-Downs
Then, 2 Rounds:
10 Alt. Groiners
5 Push Ups
5 KB/DB/BP Deadlifts
Then 2 Rounds:
10 Glute Bridges
5 Sit-Ups
5 KB/DB/BP Swings
Metcon (AMRAP – Reps)
30 Min EMOM:
MIN 1 – MAX Burpee w/ Double Push Up*
MIN 2 – MAX KB/DB/BP Bent Row
MIN 3 – MAX Sit-Ups
MIN 4 – MAX KB/DB/BP Swings
MIN 5 – Rest
*1 Rep = Sprawl to ground / Push back up to Plank / Perform Extra Push-Up / Jump Up to Clap
*Beginners: Sub Up-Downs or Burpee to Bench
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.