CrossFit Turbocharged – CrossFit
Warm-up
3 Rounds, Increasing Effort Each Round:
1:30 Row or Run (start slow and end moderate/high in final round)
10 Up-downs
20 Single Unders
10 Russian Step-Ups (knee to chest during step-up with non-planting leg)
20 Hollow Flutters Kicks (1L / 1R = 1 Rep)
10 Dual KB Swings (light)
:30 Double KB Front Rack Walk (controlled and steady!)
Metcon (Distance)
On 25 Min Running Clock:
25 Burpee Box Step-Over (24/20)
50 Cal Row
100m Walking Lunge
200 Double Unders
200m KB Farmer Carry (70/53)
Then…
Max Distance Run in remaining time
-Scaled-
On 25 Min Running Clock:
15 Burpee Box Step-Over (18/12)
30 Cal Row
4 lengths Walking Lunge
200 DU Taps -or- 3 Min of DU Attempts -or- 300 Single Unders
8 Lengths KB Farmer Carry (26/18)
Then…
Max Distance Run in remaining time (800m max!)