4/13/20 Home WOD

CrossFit Turbocharged – CrossFit

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Warm Up…

2 Rounds:

100m Run or :30 Jumping Jacks

10 Alt Step-Ups (or Reverse Lunges)

5 DBL DB or Backpack Deadlifts

5 DBL DB or Backpack Hang Muscle Snatch

10 Alt Sit Outs

Metcon (No Measure)

8 Min EMOM:

MIN 1 – 100m Run (or :30 of Mt. Climbers or Alt Sit Outs)

MIN 2 – 14 Box Jumps or Alt Step Ups or Reverse Lunges

-Rest 2:00-

8 Min EMOM:

MIN 1 – 15 DBL DB or Backpack Snatches

MI 2 – 10 Burpees or Up-Downs

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.


3 Sets:

:30 DB or Backpack Hollow Flutter Kicks

:30 Supermans

-Rest 1:00 b/t Sets-

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