CrossFit Turbocharged – CrossFit
Warm-up
4:00 Bike/Row
Then 3 Rounds:
10 Bootstrappers
10 KB Deadlifts
10 Alt Step Ups
10 Up-Downs
10 Scap Pull-Ups
Metcon (3 Rounds for reps)
DEATH BY (7:00 Cap)….
6 KB Swings (70/53)
Reps increase by 6 every minute. 6-12-18…and so on
-Rest 3:00-
DEATH BY (7:00 Cap)…
5 Up-Down Box Jump Over (20/12)
Reps increase by 5 every minute. 5-10-15…and so on
-Rest 3:00-
DEATH BY (7:00 Cap)…
4 Pull-Ups (RX+ C2B)
Reps increase by 4 every minute. 4-8-12…and so on
*7:00 Cap on all “Death By” Rounds. If fail before 7 completed rounds, drop down at least 2 levels from where you failed and then continue on minute until clock runs out.
DEATH BY (7:00 Cap)….
6 KB Swings (26/18)
Reps increase by 6 every minute. 6-12-18, and remain at 18 for completion of workout.
-Rest 3:00-
DEATH BY (7:00 Cap)…
5 Up-Down Box Jump Over (20/18)
Reps increase by 5 every minute. 5-10-15, and remain at 15 for completion of workout.
-Rest 3:00-
DEATH BY (7:00 Cap)…
4 Jumping Pull-Ups or Ring Rows
Reps increase by 4 every minute. 4-8-12, and remain at 12 for completion of workout.
Accessory Work
Farmers Carry AHAP 20 Lengths