4/11/20 Home WOD

CrossFit Turbocharged – CrossFit

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Warm-up

3 Rounds:

5 KB or Backpack Sumo Deadlift

10 Alt. Bodyweight Lunges

10 Hollow Rocks

5 KB or Backpack Swings

Rest 1:00

2 Rounds:

5 KB or Backpack Sumo Deadlift High Pulls

10 Paused Jump Squats

:30 Hollow Hold

10 KB or Backpack Swings

Metcon (AMRAP – Rounds and Reps)

7 Min ARMAP:

10 KB or Backpack Sumo Deadlift High Pull

10 KB or Backpack Front Squats

10 Tuck-Ups

-Rest 1:00-

5 Min AMRAP:

10 KB or Backpack Swings

10 KB or Backpack Front Squats

10 Tuck-Ups

-Rest 1:00-

3 Min ARMAP:

10 KB or Backpack Muscle Snatch

10 KB or Backpack Front Squats

10 Tuck-Ups

(Score is Rounds + Reps)

AMRAP = As Many Rounds or Reps As Possible

Accessory Work

Finisher..

3 Sets:

20 Lying Leg Lifts

20 Hollow Flutter Kicks (1R/1L = 1Rep)

20 Russian Twists (1R/1L = 1 Rep)

-Rest as needed b/t Sets-

Author Bio

adminCF

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