CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds of:
10 Glute Bridges
10 Supermans
8 Jump Squats
8 Thrusters With Empty Barbell
8 Ring Rows
:20 Dead Hang
:20 Kipping
5 Burpees
Box Squat (5×3 @ 55% of standard back squat)
For those who have yet to do a Box Squat. Note the wide stance and remember to explode off of the box…
Loui Simmons From Westside Barbell Explaining Why and How to Box Squat
https://youtu.be/3LfuJihPhfQ
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Rx+ “Fat Fran”
15-12-9
Thrusters 135/95
Chest 2 Bar Pull Ups
Accessory Work
5 Min Recovery, then 30 Burpees for time.
Rx+ 100 Burpees For Time