4/30/20 Home WOD

CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

100m Run (about :30) or :30 High Knees

:20 DBL DB or Backpack High Pulls

10 Bodyweight Good Mornings

Into…

1 Round:

100m Run (about :30) or :30 Butt Kicks

10 DBL DB or Backpack Bent Over Row (:03 eccentric)

5/5 Single Arm DB or Backpack Sumo Deadlift

Into…

1 Round:

100m Run (about :30) or :30 Jumping Jacks

10 DB Bent Over Row

10 DB or Backpack Sumo Deadlift

Metcon (4 Rounds for time)

EVERY 3:00 FOR 4 SETS:

1:00 Run or Up-Downs

15 KB or Backpack Swings

20 DBL DB or Backpack Bent Over Rows

EMOM = Every (3rd) Minute On the Minute. On each (3rd) minute’s start, perform the listed movement and corresponding reps, resting when finished that respective task until the start of the next (3rd) minute, where you’ll perform the next movement/reps.

(Score is Time Each Set)

Finisher

3 Sets:

10 Alt. V-Ups/Tuck-Ups

10/10 Side Plank Hip Raises

10/10 Single Leg Glute Bridges

-Rest as needed b/t Sets-

Author Bio

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