CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds…
5 Bootstrappers
10 Squat Jumps
2 Rounds…
5 Push Ups
10 Plank Shoulder Taps
2 Rounds w/ empty bar…
10 RDL
5 Muscle Clean + Push Press
Metcon (Time)
12 Days of Fitness
For time:
Day 1 – 100m Run
Day 2 – Power Clean (185/125)
Day 3 – Burpees to a Plate
Day 4 – DB Push Press (50/35)
Day 5 – TTB
Day 6 – HRPU
Day 7 – Plate G2OH (45/35)
Day 8 – Wall Balls (20/14)
Day 9 – Deadlifts (185/125)
Day 10 – Alt. Lunges
Day 11 – DB Thrusters
Day 12 – Muscle-Ups
*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.
-Scaled-
For time:
Day 1 – 100m Run
Day 2 – Power Clean (65/55)
Day 3 – Burpees to Box
Day 4 – DB Push Press (20/10)
Day 5 – K2E
Day 6 – HRPU or Band Assisted Push Up
Day 7 – Plate G2OH (15/10)
Day 8 – Wall Balls (14/10)
Day 9 – Deadlifts (65/55)
Day 10 – Alt. Lunges
Day 11 – DB Thrusters
Day 12 – Pull Ups or Ring Rows