CrossFit Turbocharged – CrossFit
Warm-up
10 Minute AMRAP:
8 Cal Row
8 Ring Rows → 8 Kipping Swings
8/8 SA DB Strict Press → 8/8 SA DB Snatch
25 Shoulder Taps in Push Up Plank → 2 Lengths SA DB OH Walk (1L/1R)
Bench Press (15 min to build to a challenging set of 3 reps!)
Metcon (AMRAP – Reps)
In teams of 2, on a 12 min running clock:
Max Rounds of Cindy + Max Cals on Rower*
1 Round of Cindy is…
5 Push-ups
10 Pull-ups
15 Air Squats
*One athlete completes a round of Cindy, while one rows. Rotate when round of Cindy is completed. Score is the number of rounds completed in Cindy + number of Cals on the Rower to the nearest set of 10. For example…30 Cals = 3, 70 Cals = 7, 110 Cals = 11. No credit for partially completed sets of 10 or partial rounds of Cindy. For example…29 Cals = 2, 71 Cals = 7, 115 Cals = 11.
-Scaled-
1 Round of Cindy is…
5 Band Assisted Push-ups
10 Jumping Pull-ups or Ring Rows
15 Air Squats