CrossFit Turbocharged – CrossFit
Warm-up
30 High Knees
30 Butt Kicks
30 Mt. Climbers
Then, 2 Rounds:
10 Paused Jump Squats
10 Alt. Sit Outs
Then, 4 Min EMOM:
5 Burpees into Max Single Unders
*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.
Metcon (AMRAP – Reps)
24 Min EMOM:
MIN 1 – MAX Double Unders*
MIN 2 – MAX DB/BP Front Squats
MIN 3 – MAX Alt. V-ups
MIN 4 – Walking Rest
*Beginners: Single Unders or Plate Hops
(Score is Reps)
Cool-Down
3:00-5:00 Yoga Flow:
Up/Down Dog
Child’s Pose
Lizard
Pigeon