CrossFit Turbocharged – CrossFit
Warm-up
3 Rounds:
*Each round will progress in complexity, with the row building in intensity each time.
250m Row (Easy → Mod → Hard)
10 Air Squat → PVC Front Squat → PVC Overhead Squat
7 Push Up → Box Dip → Ring Dip
7 Scap Pull Up → Chin Ups → Pull Ups
7 Sit Ups → Lying Leg Lift → Hanging Knee Raise
Max Height Box Jump (Distance)
Max Height Box Jump
10 Minutes to test a max!
Metcon (AMRAP – Reps)
3 Rounds for max reps:
Cal Row
Strict Ring Dip or Bench Dip
Box Jump (24/20)
TTB
*1 Min at each station (like Fight Gone Bad!).
*Rest 1:00 b/t rounds.
-Scaled-
3 Rounds for max reps:
Cal Row
Bench Dip
Box Jump (18/12)
K2E or Lying Leg Raise
*:30-:40 at each station.
*Rest 1:00 b/t rounds.