CrossFit Turbocharged – CrossFit
Warm-up
1:00 Up-Downs
Then 2 Rounds:
:30 High Plank
5/5 Split Squats
5 Push Ups
20 Front Jacks
10 DB/BP Snatches
10 DB/BP Bent Rows
Strength (4 x 24)
4 Sets AHAP:
12 DB/BP Bench or Floor Press
12 DB/BP Pull Overs
-Rest 2:00 b/t Sets-
Metcon (AMRAP – Reps)
ON A 5:00 RUNNING CLOCK…
20 Alt. DB/BP Suitcase Lunges
15 Renegade Rows*
20 DB/BP Push Press
Max Burpees in Remaining Time
-Rest 2:00-
ON A 7:00 RUNNING CLOCK…
30 Alt. DB/BP Suitcase Lunges
25 Renegade Rows*
30 DB/BP Push Press
Max Burpees in Remaining Time
*1 Rep Renegade Row = 1 Push-Up + 1 Row L + 1 Row R
*Beginners: Use light DB, water bottles, or empty hands.
*Advanced: Moderate DB
(Score is Reps)