CrossFit Turbocharged – CrossFit
Warm-up
:30 Mt. Climbers
:30 Front Jacks
into…
4 Min EMOM:
8 Alt. DB/BP Lunges + 8 DB/BP Strict Press
into…
2 Rounds:
5 DB/BP Deadlifts
5 Up-Down Tuck Jumps
Metcon (No Measure)
8 Min EMOM:
MIN 1 – Alt. Sit Outs
MIN 2 – AMRAP of…4 DB/BP Deadlift + 4 DB/BP Curls + 4 DB/BP Push Press
-Rest 2:00-
12 Min AMRAP:
12 Up-Down Tuck Jumps
12 Crossbody Mountain Climbers (L+R = 1 Rep)
24 Alt. High Plank Shoulder Taps
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.
AMRAP = As Many Rounds or Reps As Possible
Finisher
4 Sets:
7 DB/BP Halos (L)
7 DB/BP Halos (R)
14 Standing Overhead Tricep Extensions