4/16/20 Home WOD

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

:30 High Knees

:30 Butt Kicks

5 Inch Worms

10 Scap Push-Ups

10 DBL DB or Backpack Push Press

5 Push Ups

Metcon (4 Rounds for time)

EMOM style…Every 4:00 x 4 Sets:

400m Run (about 2-2:30)**

15 DBL DB or Backpack Ground to Overhead

10 Push-Ups

EMOM = Every (4th) Minute On the Minute. On each (4th) minute’s start, perform the listed movement and corresponding reps, resting when finished that respective task until the start of the next (4th) minute, where you’ll perform the next movement/reps.

**Athlete choice cardio if no space to run! Have a treadmill?

(Score is Time Each Set)

Finisher

Accumulate 3:00 Hollow Hold*

*Every time you break, 10 DB or Backpack Hammer Curl & Press

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