5/17/20 Home WOD

CrossFit Turbocharged – CrossFit

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Warm-up

1:00 Run or Up-Downs

10 DB/Backpack Deadlifts

:20 Hollow Hold

10 Air squats (pause :02 at bottom)

:30 Run or Burpees

10 Alt. Reverse Lunges

:30 Jump Rope

10 DB/Backpack Ground to Overhead

Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP:

400m Run (about 2:00) or 2:00 Cardio (Athlete Choice)*

20 DB/Backpack Ground to Overhead

25 Air Squats

30 DB/Backpack Alt. Lunges

35 Double-Unders**

40 Flutter Kicks (1R + 1L = 1 Rep)

*Advanced Athletes: Burpees

**Beginners: 70 Single-Unders or Plate Hops

(Score is Rounds + Reps)

AMRAP = As Many Rounds or Reps As Possible

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