CrossFit Turbocharged – CrossFit
Warm-up
4 Rounds:
15 Jumping Jacks
5/5 Arm Circles FWD/REV
10 Arm Crosses
3 Wall Walks
Handstand Walk (10 Minute practice!)
*Progressions*
Beginners – Pike Walk or HS Hold
Intermediates – Box Rotation or Wall Walk
Advanced – Max Distance Walk
Metcon (Weight)
Every 3 Min for 15 Min (5 Sets):
Run 200m
30 Double Unders
15 HSPU or 15 DB Push Press (40/30)
*Athletes should have :45-1 Min rest each round.
-Scaled-
Every 3 Min for 15 Min (5 Sets):
Run 100m
30 Plate Hops -or- :30 DU Attempts/Single Unders
15 DB Push Press (20/10)