CrossFit Turbocharged – CrossFit
Warm-up
3 Rounds:
250m Row → 250m Row → 250m Row
7 Squats → Front Squats (PVC) → OH Squats (PVC)
7 Push-ups → Ring Support → Dip Negative
7 Scap Pull-ups → Chin-ups → Pull-ups
7 Sit-ups → Leg Lifts → K2E
Kipping (10 Minutes of practice/progressions!)
*If proficient, 3 x ME Kipping TTB
Metcon (Calories)
24 Min EMOM:
MIN 1 – Calorie Row
MIN 2 – Up-Down Box Jump (24/20)/(18/12)
MIN 3 – KB Farmer Carry (AHAP)/(Moderate)
MIN 4 – Sit-Ups
*:45 work / :15 rest for all movements
*Beginners, :30 work / :30 rest
Accessory Work
Accessory/Finisher
3 Sets:
25 Glute Bridges (BW or Weighted)
directly into…
1:00 Glute Bridge Hold (hold last rep of Glute Bridges)
-Rest as Needed b/t Sets-