CrossFit Turbocharged – CrossFit
Warm-up
2:00 Jog
Then, 2 Rounds:
5 Scap Push Ups
5 Push Ups
10 Alt. Reverse Lunges
5/5 DB or Backpack Bent Over Row
25ft. FWD Crab Walk (Feet First)*
25ft. REV Crab Walk (Hands First)*
*If space is limited, :30 Crab Walk…2 steps FWD + 2 steps REV (…repeat).
Metcon (No Measure)
20 Min AMRAP:
200m Run (about 1:00)
1:00 Alt. High Plank Shoulder Taps*
30 Alt. Reverse Lunges**
1:00 Reverse Plank Hold
15 DB or Backpack Bent Over Rows
*Beginners, shoulder taps from knees.
**Advanced, weighted lunges.
AMRAP = As Many Rounds or Reps As Possible