CrossFit Turbocharged – CrossFit
Warm-up
4 SETS (:20 ON / :10 OFF)*
MVMT 1 – Jumping Jacks
MVMT 2 – Up Downs
*Both Movements = 1 SET.
into…
2 SETS (:20 ON / :10 OFF)*
MVMT 1 – Single Unders
MVMT 2 – DB or Backpack Deadlifts
MVMT 3 – DB or Backpack High Pulls
MVMT 4 – Hollow or Tuck Hold
*All Movements = 1 SET.
Metcon (Time)
FROM 0:00-4:00
600m Run (about 3-3:30) or MAX Burpees
*If done 600m before 4:00, rest until 4:00.
FROM 4:00-13:00*
8 Rounds:
12 DBL DB or Backpack Ground to Overhead
24 Double-Unders or 42 Single Unders/Plate Hops
*If done all 8 rounds before 13:00, rest until 13:00.
FROM 13:00-17:00
600m Run (about 3-3:30) or MAX Burpees
*If done 600m before 4:00, rest until 4:00.
(Score is Total Working Time)
Finisher
3 Sets:
10/10 DB or Backpack Arnold Press
Rest as needed b/t sets.