5/12/20 Home WOD

CrossFit Turbocharged – CrossFit

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Warm-up

3 Rounds:

5 Hollow Hold-to-Superman

5 Up-Downs

5 Air Squats (pause :02 at bottom)

5/5 Single Arm Upright DB/Backpack High Pulls

Metcon (No Measure)

15 Min EMOM:

MIN 1 – 10 Burpees Over DB/Backpack

MIN 2 – :40 Flutter Kicks*

MIN 3 – 15 DB/Backpack Bent Over Rows

*Advanced athletes: DB/Backpack Hollow Hold Flutter Kicks

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.

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