4/22/20 Home WOD

CrossFit Turbocharged – CrossFit

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2 Rounds:

0:30 Air Squats

0:15 Rest

0:30 DB or Backpack Front Squats

0:15 Rest

0:30 DB or Backpack Push Press


2 Rounds:

0:30 Russian Twists

0:15 Rest

0:30 Sit-ups

0:15 Rest

0:30 Backpack Sit-ups or Tuck-Ups

Metcon (AMRAP – Reps)

15 Min EMOM:

MIN 1 – MAX DB or Backpack Thrusters

MIN 2 – MAX Sit Ups*

MIN 3 – Rest

*Advanced Athletes, DB or Backpack Weighted Sit Up

(Score is Total Reps)

EMOM = Every Minute On the Minute. On each minute’s start, perform the listed movement and corresponding reps, resting when finished that respective task until the start of the next minute, where you’ll perform the next movement/reps.


Cool Down…

3:00-5:00 Yoga Flow:

Up/Down Dog

Child’s Pose



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