6/19/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

300m Row

10 Band Pull Aparts

10 Ring Rows (3 second eccentric)

Then 2 Rounds w/ empty bar or light DB:

5 Strict Press

5 Push Press

5 Front Squats

5 Thrusters

Fran (Time)

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

15-12-9

DB Thrusters

Jumping Pull Ups/Ring Rows

Weighted Pull-ups (5 x 5 AHAP)

*Superset w/ Alt Rotating Med ball toss 10-20 reps for speed

Accessory Work

Hollow Hold Scissor Kicks, 4 x 20

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Author Bio

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