CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
10 PT, 10 ATW
5 Up/Down Dog
5L/5R ½ Kneeling Bottoms Up KB Press
2 Lengths Dual OH KB Walk
1 Wall Walk
Handstand Push-ups (Learn the skill!)
*if proficient, 3 x 10 then practice HS Walk!
WOD Warm Up
2 Rounds 5 reps each w/ empty bar:
Ring Row/Pull Up
Strict Press
Push Press
Front Squat
Thruster
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
-Scaled-
15-12-9
Thrusters/DB Thrusters
Pull Ups/Jumping Pull Ups/Ring Rows
Accessory Work
Clean Pulls, 5 x 2 @ 105-110% of Max Clean