CrossFit Turbocharged – CrossFit
Warm-up
3 Rounds:
20 Mt. Climbers
10 DB/BP Upright Row
10 DB/BP Strict Press
10 Air Squats (:03 eccentric)
Then 2 Rounds:
8 DB/BP Sumo Deadlifts
:30 DB/BP Overhead Hold
10 Alt. DB/BP High Plank Pull-Throughs
Metcon (AMRAP – Rounds and Reps)
5 Rounds
On a 3:00 running clock, AMRAP of:
10 DB/BP SDHP
7 Burpee Tuck Jumps*
-Rest 1:00 b/t Rounds-
-Begin each AMRAP where you left off in previous.
*Beginners: Up-Down Tuck Jumps or Burpees to Bench
(Score is Rounds + Reps)
AMRAP = As Many Rounds or Reps As Possible
Finisher
5 Min EMOM:
12 DB/BP Hammer Curls + Max Gun Hold
*Rest by :50 mark of each minute, allowing at least :10 of rest b/t each attempt
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.