CrossFit Turbocharged – CrossFit
Warm-up
2:00 Run or 1:00 High Knees + 1:00 Butt Kicks
into…
3 SETS (:20 ON / :10 OFF)*
MOVT 1 – Push Ups
MOVT 2 – Alt. DB Snatch or BP Snatch
*Both movements = 1 Set
Strength
4 Sets AHAP:
12 DB/BP Shrugs
12 DB/BP Strict Press
12 DB/BP Front Raises
-Rest 1:30 b/t sets-
Metcon (AMRAP – Reps)
3 SETS FOR MAX REPS:
1:30 – DB/BP Floor Press
1:30 – Renegade Row*
1:30 – Hollow Rocks
-1:30 Rest b/t Sets-
*1 Rep Renegade Row = 1 Push-Up + 1 Row L + 1 Row R
*Beginners: Use light DB, water bottles, or empty hands
*Advanced: Moderate DB
(Score is Reps)