CrossFit Turbocharged – CrossFit
Warm-up
Squat Warm Up
Front Squat (15 Minutes to build up to a heavy double.)
Warm-up
WOD Warm Up
2 Rounds 5 reps each w/ empty bar:
Muscle Clean
Hang Power Clean
Push Press
Push Jerk
Metcon (AMRAP – Reps)
8 Min AMRAP:
100 Wall Balls (20/14)
Max Reps Ground-to-Overhead (135/95)
-Scaled-
8 Min AMRAP:
65 Wall Balls (14/10)
Max Reps DB Hang Clean and Press (25/15)
Accessory Work
3 x 50 (15 Hollow Rocks + 35 Flutter Kicks) (Rx+ KB Hollow Rocks)
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