CrossFit Turbocharged – CrossFit
Warm-up
1:00 Jump Rope
Then, 2 Rounds
12 Front Jacks
12 Alt. Lunges
12 Glute Bridges
4 Min EMOM:
10 Sit-Ups + Max Alt Sit-Outs
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 (AMRAP – Rounds and Reps)
8 Min AMRAP:
8 Tuck-Ups
8 Hand Release Push-Ups
30 Double Unders*
-1:00 Rest-
6 Min AMRAP:
6 Tuck-Ups
6 Hand Release Push-Ups
30 Double Unders*
-1:00 Rest-
4 Min AMRAP:
4 Tuck-Ups
4 Hand Release Push-Ups
30 Double Unders*
*Beginners: Single Unders or Plate Hops
AMRAP = As Many Rounds or Reps As Possible
(Score is Rounds + Reps)