CrossFit Turbocharged – CrossFit

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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