CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds w/ a partner:
P1: 1:00 Arms only Rowing → 1:00 Arm + Body Rowing → 1:00 Full Rowing Strokes
P2…AMRAP of:
10 DB Strict Press
10 DB Hammer Curls
10 Tricep Kickbacks
Metcon (Time)
With a partner (30 min time cap):
150 Cal Row
600m KB Farmer Carry (70/53)
150 Cal Row
*P1 works while P2 rests. Partners walk the 600m together switching as needed.
-Scaled-
With a partner (30 min time cap):
ME 8 min Cal Row (alternate every 2 minutes)
400m KB Farmer Carry (moderate weight)
ME 8 min Cal Row (alternate every 2 minutes)
Accessory Work
3 SETS
30 Heel Taps Over KB
30 Bicycle Crunches