CrossFit Turbocharged – CrossFit
Warm-up
9 Min AMRAP:
1:00 Row or Bike (Increasing intensity each round)
10 Alt. Groiners (https://www.youtube.com/watch?v=ZIbpWbE24kM)
10 Alt. Lunges
10 Plate to Overhead
10 Slam Balls
Metcon (No Measure)
10 Min EMOM:
MIN 1 – AMRAP: 4 Alt. Jump Lunges + 4 Push-ups
MIN 2 – Row or Bike, Moderate Effort
-Rest 3:00-
10 Min EMOM:
MIN 1 – AMRAP: 4 Air Squats + 4 Slam Balls
MIN 2 – Row or Bike, Moderate Effort
-Scaled-
*Rest @ :30 mark of each minute, providing :30 of rest each round.
Accessory Work
FLOW STRETCHING
2:00 Pigeon (1:00 each side)
2:00 Saddle
2:00 Child’s Pose
2:00 Lat Rolling / Distraction (1:00 each side)
2:00 T-Spine Rolling / OH Opening