CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

20 Jumping Jacks

10 Hollow Rocks

5 Up-Downs

Then 2 Rounds:

10 DB/BP RDL

8 DB/BP Bent Over Rows

6 DB/BP Ground to Overhead

Metcon (AMRAP – Reps)

3 Min AMRAP:

Double Unders*

(*Beginners: Single Unders or Plate Hops)

-Rest 1:00-

2 Min ARMAP:

Burpees Over DB/BP*

(*Beginners: Up-Downs over DB/BP)

-Rest 1:00-

8 Min EMOM:

MIN 1 – :45 DB/BP Muscle Clean

MIN 2 – :45 Jump Squats

AMRAP = As Many Rounds or Reps As Possible

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.

(Score is Reps)

Finisher

On a 4:00 running clock:

Accumulate as much time as possible in Low Plank*

*Every time you break from plank hold, perform 15 Push-Ups