CrossFit Turbocharged – CrossFit
Warm-up
1:00 Single Unders
Then, 3 SETS (:20 ON / :10 OFF)*
MOVT 1 – Air Squats
MOVT 2 – Mountain Climbers
*Both movements = 1 Set
Then, 2 Rounds:
5 DB/BP RDL
5 DB/BP High Pulls
5 DB/BP Hang Power Cleans
5 DB/BP Front Squats
Metcon (AMRAP – Rounds and Reps)
8 Min AMRAP:
200m Run (about 1:00) or 1:00 Mt. Climbers
35 Double Unders*
7 DB/BP Hang Squat Cleans
-Rest 1:00-
Repeat!
*Beginners: Single Unders or Plate Hops
AMRAP = As Many Rounds or Reps As Possible
(Score is Round + Reps)
Finisher
8 Min EMOM:
MIN 1 – Slow Bicycle Crunches
MIN 2 – :30 L Side Plank / :30 R Side 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.