4/12/20 Home WOD

CrossFit Turbocharged – CrossFit

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Warm-up

5 Min AMRAP:

:30 Run, Bike or Row

5/5 Side Plank Rotations

10 Air Squats (:03 eccentric)

10 Backpack Bent Over Rows

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP:

1:30 Run, Bike, or Row

:30 Star Side Plank L

:30 Star Side Plank R

20 Air Squats

10 Backpack Bent Over Rows

(Score is Rounds + Reps)

AMRAP = As Many Rounds or Reps As Possible

**High Knees or Mt. Climbers if no space to run! Have a treadmill?

Accessory Work

Cool Down…

3:00-5:00 Yoga Flow:

Up Dog

Down Dog

Child’s Pose

Lizard

Pigeon

Author Bio

adminCF

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