CrossFit Turbocharged – CrossFit
Warm-up
Pizza Delivery
Then, 2 Rounds (for quality!):
6 Reps of Each Movement in WOD
Metcon (AMRAP – Reps)
TABATA
:20 Work / :10 Rest, for 8 Rounds.
TABATA 1 – Box Jumps (24/20)
TABATA 2 – Push-Ups
TABATA 3 – DB Bent Over Rows (35s/25s)
TABATA 4 – Ball Slams (20/14)(RX+40/25)
TABATA 5 – Strict Hollow Flutter Kicks
Score is total reps. Hollow Flutters should be counted 1L/1R = 1 rep.
-Scaled-
TABATA 1 – Box Jumps or Step Ups (18/12)
TABATA 2 – Band Assisted Push-Ups
TABATA 3 – DB Bent Over Rows (25s/15s)
TABATA 4 – Ball Slams (14/10)
TABATA 5 – Bent Knee Flutter Kicks or Alternating Knee Tucks
Accessory Work
3 Sets:
12/12 Preacher Curls
-Rest as Needed b/t Sets-