CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
20 HK, 20 BK, 20 JJ
5 Up/Down Dogs
10 Pause Jump Squats
1 Wall Walk
Then 2 Rounds 3 reps w/ empty bar:
Strict Press
Push Press
Front Squat
Thruster
Thruster (Test 3RM!)
Metcon (AMRAP – Reps)
For max reps:
2 minutes of handstand push-ups (HRPU scaled)
Rest 2 minutes
2 minutes of double-unders
Rest 2 minutes
2 minutes of max air squats
Rest 2 minutes
2 minutes of max sprints
*find a partner and alternate work/rest
*1 sprint = 1 rep
-Scaled-
2 Minutes HRPU (tabata intervals)
Rest 2 Minutes
2 Minutes Single Unders (tabata intervals)
Rest 2 Minutes
2 Minutes Air Squats (tabata intervals)
Rest 2 Minutes
2 Minutes Sprints (tabata intervals)