CrossFit Turbocharged – CrossFit
Warm-up
4 Rounds (12 Min Max):
200m Row
7/7 SA DB Split Squat Thrusters
9/9 SA Glute Bridge DB Floor Press
25 Plate Jumps
:30 Rest
*Increase weight on DBs and pace on the rower each round
Metcon (Time)
For Time (16 min cap):
1000m Row -or- 800m Run (5 Min Cap)
Immediately into…
3 Rounds:
10 Single DB Burpees (50/35)
20 SA OH DB Lunge**
40 Double Unders
*For the burpees, perform 5 with the DB in the L-hand then 5 with the DB in the R-hand.
**For the lunges, Alternate legs every rep. Perform 10 reps with DB OH on L-arm then 10 reps with DB OH on R-arm.
-Scaled-
For Time (16 min cap):
750m Row -or- 600m Run (5 Min Cap)
Immediately into…
3 Rounds:
10 Burpees
14 SA OH DB Lunge -or- FR DB Lunge (20/10) -or- BW Lunge
40 Plate Hops -or- 80 Single Unders (:45 cap)
Accessory Work
3 Sets:
10 Strict TTB
20 Controlled Sit-ups (minimize arm throw)
-Rest as Needed b/t Sets-