CrossFit Turbocharged – CrossFit
Warm-up
:30 of each exercise:
Jumping Jacks
Mountain Climbers
Sit-ups
Toe Touches
Arm Circles
Arm Crosses
Trunk Twists
Tuck-Jumps or Star Jumps
Pass Thru (PVC)
ATW (PVC)
Then 2 Rounds, 5 reps w/ empty bar:
Snatch Grip RDL
Snatch High Pull
Muscle Snatch
OH Squat
Snatch Balance
Hang Snatch
Snatch (4 x 2 @ 85% of 1RM)
Metcon (AMRAP – Rounds and Reps)
10 Min ARMAP:
100m Run
10 Single Arm Alt. DB OH Lunges (50/35)
20 Sit-ups
*For lunges alternate legs every rep. For DB, perform first 5 holding with L arm and second 5 holding with R arm.
-Scaled-
10 Min ARMAP:
100m Run
10 Single Arm Alt. DB OH Lunges (15/10)
12 Sit Ups