4/6/20 Home WOD

CrossFit Turbocharged – CrossFit

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Warm Up…

2 Rounds:

1:00 Jog, Bike, or Row**

10 Up-Downs

10 Med Ball or Backpack Deadlifts

10 Ball Slams or Backpack Thrusters

1:00 Jog, Bike, or Row**

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

Metcon (AMRAP – Rounds and Reps)


20 Min ARMAP:

10 Burpees (Advanced: Dynamic Push Up to Squat!)

30 Double Unders, Single Unders, or Plate Hops

20 Backpack Ground to Overhead

30 Backpack Sumo Deadlight High Pulls

(Score is Rounds + Reps)

AMRAP = As Many Rounds or Reps As Possible

Accessory Work


3 Sets:

:30 Reverse Plank Hold

15/15 Single Leg Fire Hydrants

30 Alt. Bird Dogs

15/15 Clam Shells

Rest as needed b/t sets

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