CrossFit Turbocharged – CrossFit
Warm-up
3 Rounds:
8 Air Squats
8 Pause Jump Squats
8 Push-ups
8 Straight Leg Sit-ups
8 Ring Rows or Jumping Pull Ups
100m Run
Back Squat (4 x 5 @ 70%)
*Pause 2 seconds all reps.
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP:
20 Cal Row
20 Sit-ups
Gymnastics Pull*
*Athletes have the choice for the pull…
3 Muscle-Ups
10 Pull-Ups
15 Ring Rows
-Scaled-
15 Min AMRAP:
15 Cal Row
15 Sit-ups
10 Jumping Pull Ups -or- Ring Rows