CrossFit Turbocharged – CrossFit
Warm-up
With a partner, 400m Jog passing med ball
Then, 6 Rounds, 3 per partner:
10 Cal Row
20 Alternating Single Leg V-Ups
10 KB Sumo Deadlift High Pulls
20 Suitcase Lunges
**P1 works, while P2 stretches…perform a stretch or hold each round you are “off”. Example: Alternating Groiners → Pigeon Stretch → Dead hang / Scap Pull Ups
Rope Climb (*10 minutes of practice!)
Metcon (AMRAP – Rounds and Reps)
“FROZEN ROPE”
18 Min AMRAP:
20 Cal Row
2 Rope Climbs
20 Plate Squat Clean (45/35)
2 Rope Climbs
-Scaled-
18 Min AMRAP:
15 Cal Row
2 Rope Walks
15 Med Ball Cleans (14/10)
2 Rope Walks
-1 Min Rest-