CrossFit Turbocharged – CrossFit
Warm-up
Team 1k Row!!
In teams of 2…alternate every 250m. While Partner 1 rows, Partner 2 is performing flow stretching (5 Reps of Bootstrapper & 5 Reps of Push-up to Down-Dog)
With Same Partner…
5 Min AMRAP:
5 Synchronized Burpees
10 Synchronized Sit-ups
10 Synchronized Air Squat
10 Synchronized Jumping Jacks
Baseline Aerobic Test (Time)
On a 12:00 running clock…
Run 1 Mile then in Remaining Time Max Meters on Rower
*Score is mile time. Please also note the number of meters accomplished after the mile in the notes.
**Rest at least 5:00
Then…
Baseline Bodyweight AMRAP (AMRAP – Rounds and Reps)
12 Min ARMAP:
6 Strict Pull-ups
12 Hand Release Push-ups
18 Sit-ups
-Scaled-
Run 1 Mile then in Remaining Time Max Meters on Rower
*Score is mile time. Please also note the number of meters accomplished after the mile in the notes.
**Rest at least 5:00
Then…
12 Min ARMAP:
4 Band Assisted Pull-ups or Ring Rows
8 Hand Release Push-ups
12 Sit-ups