CrossFit Turbocharged – CrossFit
Warm-up
1:00 Run or Jumping Jacks
Then, 2 Rounds:
30 Mountain Climbers (L+R = 1 Rep)
20 Bicycle Crunches (L+R = 1 Rep)
10 Lateral Hops Over DB/BP
5 Up-Downs
5 DB/BP Sumo Deadlift High Pulls
Strength
3 Sets:
12 Standing DB/BP Chest Flys (:02 Pause at Top)
12 DB/BP Upright Rows (:02 Pause at Top)
-Rest 1:30 b/t sets-
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP:
24 Alt. DB Snatch or BP Snatch
24 Alt. Jump Lunges
24 Sit-Ups
(Score is Rounds + Reps)
AMRAP = As Many Rounds or Reps As Possible