CrossFit Turbocharged – CrossFit
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