4/29/20 Home WOD

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10/10 Single Leg Glute Bridges

5/5 DB or Backpack Arnold Press*

10 Alt. Cossack Squats

Then, 6 Min EMOM:

MIN 1 – 2/2 Backpack Turkish Get-Up

MIN 2 – :45 Inch Worms

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.

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP:

14-12-10-8-6-4-2

Jump Squats

DB or Backpack Ground to OH

Burpees

AMRAP = As Many Rounds or Reps As Possible

(Score is Rounds + Reps)

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