1/8/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

12 Alt. Groiner + OH Twist

10 Scap Pull Ups

6 Boot Strappers

10 Kipping Swings

Then…2 Rounds:

12 Jump Squats

6 Burpees

10 Ring Rows

6 Pull Ups

Then 2 Rounds 5 Reps w/ empt bar:

RDL + Muscle Clean

Front Squat

Push Press

Thruster

Thruster (3-3-3-2-2-2)

Build to a heavy double!

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
-Scaled-

15-12-9

Thrusters (75/55)

Pull Ups/Jumping Pull Ups

**Athletes can sub DBs for barbell.

**Remember both movements should be completable in no more than 3 sets!

Accessory Work

Accumulate 3:00 L-Sit

Author Bio

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