CrossFit Turbocharged – CrossFit
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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