CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
5 Up/Down Dog
6 Alt. Groiners w/twist
1 Round:
5/5 DB or Backpack Single Arm Strict Press
5/5 DB or Backpack Single Arm Front Squats
10 Up-Downs
1 Round:
10 DBL DB or Backpack Push Press
10 DBL DB or Backpack Front Squats
200m Jog or 1:00 of Burpees
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP:
10 DBL DB or Backpack Shoulder to Overhead
20 DBL DB or Backpack Front Squats
200m Run w/ Backpack (about 1:00)
AMRAP = As Many Rounds or Reps As Possible
**High Knees or Mt. Climbers if no space to run! Have a treadmill?
(Score is Rounds + Reps)
Accessory Work
3 Sets:
:30 Hollow Hold
Immediately into …
MAX Plank Hold (Advanced: weighted w/ backpack)
-Rest as needed b/t Sets-