CrossFit Turbocharged – CrossFit
Warm-up
3 Rounds:
60 Single Unders
10 Alt. Lunges → Alt. Goblet Lunges → 4/4 KB OH Lunge
7 Push-ups → :20 Ring Support Hold → 7 Dip Negative
10 KB DL → 10 KB Swings → :30 OH Plate Hold
10 Sit-ups → 10 Lying Leg Lifts → 10 K2E
Metcon (AMRAP – Reps)
4 Rounds:
1:00 KB Swings (70/53)
1:00 Box Jumps (24/20)
1:00 Alt. Plate OH Lunges (45/35)
1:00 V-Ups
-Rest 1:30 b/t rounds.
*Athletes should begin each Round at a different movement and complete the full set in that new order. Rotate down the list.
-Scaled-
4 Rounds (:30 ON, :30 OFF)
KB Swings (26/18)
Box Jumps (18/12)
Alt. Plate OH Lunges or Plate FR Lunges (10/5)
Sit Ups
-Rest 1:30 b/t rounds.
*Athletes should begin each Round at a different movement and complete the full set in that new order. Rotate down the list.