CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
8 Alt. Step-Ups
8 Single DB RDL
8 Single DB Bent Row
16 Lateral Hops over DB
Then, 2 Rounds:
8 Alt. Lunges
8 Frog Hops*
8 Alt. Cossack Squats
8 Alt DB Snatch
*Start in a high plank position, jump the feet to the outside of the hands, jump the feet back into the High Plank.
DB SA Bent Over Row (4 x 8/8 AHAP)
Metcon (AMRAP – Reps)
4 Rounds:
1:00 – Alt. DB Snatch (50/35)*
1:00 – DB Suitcase Reverse Lunge* (Alternate arms each round!)
1:00 – Box Jumps (24/20)
*2 Burpees Every Time Athlete Breaks in Station 1 or 2
Rest 1:00 b/t Rounds
-Scaled-
4 Rounds:
1:00 – Alt. DB Snatch (30/20)
1:00 – DB Suitcase Reverse Lunge (Alternate arms each round!)
1:00 – Box Jumps or Alt. Step Ups (18/12)
(No penalty for breaking in Station 1 or 2)
Rest 1:00 b/t Rounds