4/20/20 Home WOD

CrossFit Turbocharged – CrossFit

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Warm-up

4 SETS (:20 ON / :10 OFF)*

MVMT 1 – Jumping Jacks

MVMT 2 – Up Downs

*Both Movements = 1 SET.

into…

2 SETS (:20 ON / :10 OFF)*

MVMT 1 – Single Unders

MVMT 2 – DB or Backpack Deadlifts

MVMT 3 – DB or Backpack High Pulls

MVMT 4 – Hollow or Tuck Hold

*All Movements = 1 SET.

Metcon (Time)

FROM 0:00-4:00

600m Run (about 3-3:30) or MAX Burpees

*If done 600m before 4:00, rest until 4:00.

FROM 4:00-13:00*

8 Rounds:

12 DBL DB or Backpack Ground to Overhead

24 Double-Unders or 42 Single Unders/Plate Hops

*If done all 8 rounds before 13:00, rest until 13:00.

FROM 13:00-17:00

600m Run (about 3-3:30) or MAX Burpees

*If done 600m before 4:00, rest until 4:00.

(Score is Total Working Time)

Finisher

3 Sets:

10/10 DB or Backpack Arnold Press

Rest as needed b/t sets.

Author Bio

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