CrossFit Turbocharged – CrossFit
Warm-up
Row-LING 3 attempts at landing on 100 meters
10 Push Ups
10 Jump Squats
5 Ring Dips find appropriate sized band if scaling. Scaled version 2 dips on box
Back Squat (5×5 @90%)
Metcon (AMRAP – Rounds)
Interval
4 Minute AMRAP in groups of 4 of:
Rope Climbs …3 people rest while one works. Rx+ work in groups of 2-3
Metcon (With-Out Partner)
7 Minute AMRAP of:
10 Kipping Ring Dips
100m Row
10 Ski with Bands AKA “Snap Downs”. Keep that phrase in mind to help you stay fast and explosive
Accessory
Rx+ and those with permission only- 3 minutes AMRAP Fireman’s carry partner for 20’ and then switch