5/1/20 Home WOD

CrossFit Turbocharged – CrossFit

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3 Rounds:

:30 Run, Bike, Row or Mt. Climbers

5 Up/Down Dog

5 Scap Push Ups

:20 Hollow Hold

Metcon (AMRAP – Reps)

15 Min EMOM:

MIN 1 – :50 Run, Bike, Row or Mt. Climbers

MIN 2 – Max Push Ups

MIN 3 – Max Hollow Rocks

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.

(Score is Total Push-Ups + Hollow Rocks)


3:00-5:00 Yoga Flow:

Up/Down Dog

Child’s Pose



Author Bio


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