CrossFit Turbocharged – CrossFit
Warm-up
Line Drills! (Coaches see notes!)
Then head to rig…
10 Leg Swings each leg (Forward and back)
10 Lateral Leg Swings each leg
:30 calf stretch each leg
Metcon (Time)
“Rannie” (20 min cap)
50-40-30-20-10
Double Unders
Sit-ups
*400m Run After Each Full Round
-Scaled-
(20 min cap)
40-30-20-10-5
Double Unders/DU Taps
25-20-15-10-5
Sit-ups
*200-400m Run After Each Full Round
-Or-
100-80-60-40-20
Single Unders
25-20-15-10-5
Sit-ups
*200m Run After Each Full Round
(*Sit-ups — Sub for plank if athletes cannot perform the sit-up today (1:00-:50-:40-:30-:20) )