CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds of:
10 Jump Squats
30 Single Unders
10 Dips on Bench or Box
10 Push ups
10 V-Ups
Mobilize
Bench Press (3×5)
Shoulder Press (3×3)
Metcon (AMRAP – Rounds and Reps)
Open WOD 13.3 and 12.4 “Chopped”
Complete as many rounds and reps as possible in 12 minutes of:
75 Wall Balls 20/14
45 Double Unders
15 Muscle Ups or 8 Ring Rows+8 Dips On Rings
AMRAP time isn’t “chopped” in today’s WOD. Only the volume per set of each movement . I.e instead of 150 wall balls…
Accessory
Hollow Body Holds :10 on :10 off for 2 min