CrossFit Turbocharged – CrossFit
Warm-up
3 Rounds (For quality) – 12 Min Max
200m Jog
1 Length Walking Lunge
10 Single Leg KB RDL
5/5 KB Push Press
10 KB Goblet Squats
10 KB Swings
– 1:00 Rest b/t Rounds –
Back Rack Lunge (3 x 10)
*Build from Moderate to Moderate-Heavy. Reverse lunge, alternating legs each rep for 10 total reps. Bar comes from the rack.
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP:
40 Slam Balls (20/14)(RX+40/25)
40 Slam Ball Lunges*
20 Toe to Bars
*Bear hug hold with ball. Athlete choice for forward or reverse lunge.
-Scaled-
12 Min AMRAP:
20 Slam Balls (14/10)
20 Slam Ball Lunges*
20 K2E -or Lying Leg Raises