CrossFit Turbocharged – CrossFit
Warm-up
100m Run
10 Scap Pull Ups
8/8 DB Bent Over Row
5/5 Split Squat
100m Run
6/6 DB Hang Power Clean
5/5 SA Ring Row
10 Alt. FWD Lunge
100m Run
8 DB G2O
10 Kipping Swings
10 Alt. Jumping Lunges
Metcon (Time)
For Time:
800m Run
40 Pull-ups
40 Alt. Lunges
800m Run
40 TTB
40 Alt. Lunges
400m Run
20 Pull-ups
20 Alt. Lunges
400m Run
20 TTB
20 Alt. Lunges
*30:00 Time Cap.
-Scaled-
For Time:
400m Run
30 Jumping Pull ups -or- Ring Rows
30 Alt. Lunges
400m Run
30 K2E -or- Lying Leg Raises
30 Alt. Lunges
200m Run
20 Jumping Pull ups -or- Ring Rows
20 Alt. Lunges
200m Run
20 K2E -or- Lying Leg Raises
20 Alt. Lunges
Metcon (Time)
For Time:
800m Run
40 Pull-ups
40 Alt. Lunges
800m Run
40 TTB
40 Alt. Lunges
400m Run
20 Pull-ups
20 Alt. Lunges
400m Run
20 TTB
20 Alt. Lunges
*30:00 Time Cap.
-Scaled-
For Time:
400m Run
30 Jumping Pull ups -or- Ring Rows
30 Alt. Lunges
400m Run
30 K2E -or- Lying Leg Raises
30 Alt. Lunges
200m Run
20 Jumping Pull ups -or- Ring Rows
20 Alt. Lunges
200m Run
20 K2E -or- Lying Leg Raises
20 Alt. Lunges