CrossFit Turbocharged – CrossFit

Box Squat (5×3)

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
@55%-65% of your standard back squat

Overhead Lunges (2×10 )

Reverse lunges, Unbroken

Metcon (No Measure)

18 Min EMOM

1. min: 30 sec handstand hold (avoid using a wall if you can)

2. min: 30 sec side plank hold…each side(correct…the plank IS your rest time for this minute)

3. min: 6 Bent Barbell Row 155/105 (Rx+225/155) + 6 Box Jumps 24/20 (Rx+30/24)

Accessory Work

3×10 Banded hollow lat pull downs

https://www.youtube.com/watch?v=FVjtOSA-dz8