CrossFit Turbocharged – CrossFit
Warm-up
7 Min AMRAP:
10 Up-Downs
10 Light KB Deadlifts
5/5 Body Weight Lunges
– Rest 1:00 –
5 Min AMRAP:
8 Up-Downs
8 Light KB Deadlifts
4/4 Front Rack Plate Lunges
– Rest 1:00 –
3 Min AMRAP:
6 Up-Downs
6 KB Deadlifts
3/3 OH Plate Lunges
*Athletes grab a light-moderate plate. Increasing effort at each AMRAP leading to a strong effort at the end…
Metcon (Weight)
21 Min EMOM
Min 1 – 12 Cal Row
Min 2 – 12 Burpee Step-Ups (24/20)
Min 3 – 12/12 DB Step Back Lunges (all 12 one leg, then all 12 other leg) (DB weight is athlete’s choice!)
*Rest by :45 mark each round.
-Scaled-
21 Min EMOM
Min 1 – 10 Cal Row
Min 2 – 8 Burpee Step-Ups (18/12)
Min 3 – 8/8 DB Step Back Lunges (all 12 one leg, then all 12 other leg)