CrossFit Turbocharged – CrossFit
Warm-up
3 Rounds:
100m Run
10 Scap Pull-ups → 5 Tight Kip Swings → 5 Big Kip Swings
10 Partner Squats *
10 Inch Worms
*Athletes face each other with about 1ft between them, hands up overhead, active shoulders. Without touching each others’ hands, have your athletes squat, trying to maintain the active shoulder position with each squat.
Then 2 Rounds w/ empty bar:
5 Elbow Punches/arm
5 Strict Press
5 Front Squat
5 Push Press
Daniel (Time)
For Time:
50 Pull-ups
400 meter run
21 Thruster, 95#
800 meter run
21 Thruster, 95#
400 meter run
50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
-Scaled-
For Time (25 min cap):
35 Jumping Pull-ups or Ring Rows
2:30 Min Run
21 Thruster, 35#
4:00 Min Run
21 Thruster, 35#
2:30 Min Run
35 Jumping Pull-ups or Ring Rows