CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

On a 3 min running clock…

:30 Row (easy pace)

:30 Sprint

Then, 9 Min AMRAP:

7/7 DB Single Arm Bent Over Row

1 Length Bear Crawl

1 Length Reverse Bear Crawl

7/7 DB Single Arm Thruster

Handstand Walk (10 Minute practice!)

*Progressions*

Advanced – Max Distance Walk

Metcon (AMRAP – Rounds and Reps)

15 Min ARMAP:

20 Cal Row

15 HRPU

2 Rope Climbs
-Scaled-

15 Min ARMAP:

15 Cal Row

10 Band Assisted Push Ups

2 Rope Walks