CrossFit Turbocharged – CrossFit
Warm-up
1:00 Run or :30 High Knees + :30 Front Jacks
Then, 3 Rounds:
6 DB/BP Strict Press
6 Alt. Lunges
20 Mt. Climbers (L+R = 1 Rep)
Push Press (3 x 6)
:03 eccentric
Dumbbell Push Press (3 x 6)
:03 eccentric
Bulgarian Split Squat (3 x 6/6 @ 2121)
*Perform a set of Split Squats immediately after each set of Push Press.
Strength…
3 Sets AHAP:
6 DB/BP Push Press (:03 eccentric)
6/6 DB/BP Split Squats (2121*)
* :02 eccentric, :01 pause at bottom, :02 concentric, :01 pause at top before next rep.
-Rest as Needed b/t Sets-
Metcon (AMRAP – Rounds and Reps)
3 Rounds…
On a 4:00 running clock, AMRAP of:
20 Alt. Sit Outs
10 Alt. DB/BP Suitcase Lunges
7 DB/BP Push Press
-Rest 1:00 b/t Sets-
AMRAP = As Many Rounds or Reps As Possible
(Score is Rounds + Reps)