CrossFit Turbocharged – CrossFit
Warm-up
2:00 Run (Increasing pace every :30)
Then, 8 Min EMOM:
MIN 1 – :25 Alt. Lunges / :25 Box/Bench Step-Ups
MIN 2 – :25 KB/DB Deadlift / :25 KB/DB Swings
Metcon (5 Rounds for time)
EVERY 4:00 x 5 SETS:
30 KB Swings (53/35)
10/10 SA Front Rack Step-Ups*
10 Box Jump Overs (24/18)
*10 reps on right arm / 10 reps on left arm, legs alternate every rep
-Scaled-
EVERY 4:00 x 5 SETS:
20 KB Swings (26/18)
10/10 SA Front Rack Step-Ups*
10 Box Jumps or Step Overs (18/12)
Finisher
8 Sets, TABATA (:20 ON | :10 OFF)
MOVT 1 – Alt. Quadruped Bird Dog
MOVT 2 – Alt.Heel Taps*
*Laying down with the feet flat on the ground. Shoulders lift off the ground and you reach side to side towards each heel.