4/9/20 Home WOD

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

5 Up/Down Dog

6 Alt. Groiners w/twist

1 Round:

5/5 DB or Backpack Single Arm Strict Press

5/5 DB or Backpack Single Arm Front Squats

10 Up-Downs

1 Round:

10 DBL DB or Backpack Push Press

10 DBL DB or Backpack Front Squats

200m Jog or 1:00 of Burpees

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

10 DBL DB or Backpack Shoulder to Overhead

20 DBL DB or Backpack Front Squats

200m Run w/ Backpack (about 1:00)

AMRAP = As Many Rounds or Reps As Possible

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

(Score is Rounds + Reps)

Accessory Work

3 Sets:

:30 Hollow Hold

Immediately into …

MAX Plank Hold (Advanced: weighted w/ backpack)

-Rest as needed b/t Sets-

Author Bio

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