4/8/20 Home WOD

CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

:40 High Knees (:20 rest)

:40 Butt Kicks (:20 rest)

:40 Backpack Sumo Deadlift High Pulls (:20 Rest)

Into …

4 Min EMOM:

MIN 1 – 10 Backpack Ground to OH

MIN 2 – 10 Push-Ups + Max Plank

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 (No Measure)

18 Min EMOM:

MIN 1 – :50 of Row, Bike, Run*

MIN 2 – 18 Backpack Ground to Overhead

MIN 3 – 15 Push-Ups*

*Advanced: Wear backpack for extra challenge!

**High Knees or Mt. Climbers if no space to run! Have a treadmill?

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