CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
100m Jog
2 Lengths High Knees
2 Lengths Butt Kicks
10 Tuck-Ups → 5 V-Ups
5 Med. Ball Deadlifts + 5 Med. Ball Front Squats → 5 Med. Ball Cleans
10 Up-Downs → 5 Burpees
2 Rope Walks
Rope Climb (Learn the skill!)
12 Minutes to practice progressions!
Metcon (Time)
Every 4 Min, for 4 Rounds:
200m Run
10 V-Ups
10 Med Ball Cleans (20/14)(RX+ 40/25)
10 Burpees
*Athletes should have 1:00 rest each round.
*Score total working time.
-Scaled-
Every 4 Min, for 4 Rounds:
200m Run
10 Tuck Ups
10 Med Ball Cleans (14/10)
10 Up-Downs or Burpess-to-Box
*Athletes should have 1:00 rest each round.