CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 High Knees

5 Inch Worms

Then 2 Rounds:

5 Air Squats (pause :02 at bottom)

:30 Low Plank Hold

5 Jump Squats

:30 High Plank Hold

5 DB/BP Bent Rows

Strength

4 Sets AHAP:

10 DB/BP Bent Row (:03 eccentric)

8/8 DB/BP Split Squat

Metcon (AMRAP – Reps)

5 SETS FOR MAX REPS:

1:00 – Air Squats

1:00 – Alt. Sit Outs

1:00 – Double Unders*

1:00 – DB/BP “Double Squat” Thrusters**

-Rest 1:00 b/t Sets-

*Beginners: Single Unders or Plate Hops

**1 Rep = 2 Squats + 1 Press

(Score is Reps)