CrossFit Turbocharged – CrossFit
Warm-up
30 High Knees
5 Inch Worms
Then 2 Rounds:
5 Air Squats (pause :02 at bottom)
:30 Low Plank Hold
5 Jump Squats
:30 High Plank Hold
5 DB/BP Bent Rows
Strength
4 Sets AHAP:
10 DB/BP Bent Row (:03 eccentric)
8/8 DB/BP Split Squat
Metcon (AMRAP – Reps)
5 SETS FOR MAX REPS:
1:00 – Air Squats
1:00 – Alt. Sit Outs
1:00 – Double Unders*
1:00 – DB/BP “Double Squat” Thrusters**
-Rest 1:00 b/t Sets-
*Beginners: Single Unders or Plate Hops
**1 Rep = 2 Squats + 1 Press
(Score is Reps)