5/3/20 Home WOD

CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Jog

Then, 2 Rounds:

5 Scap Push Ups

5 Push Ups

10 Alt. Reverse Lunges

5/5 DB or Backpack Bent Over Row

25ft. FWD Crab Walk (Feet First)*

25ft. REV Crab Walk (Hands First)*

*If space is limited, :30 Crab Walk…2 steps FWD + 2 steps REV (…repeat).

Metcon (No Measure)

20 Min AMRAP:

200m Run (about 1:00)

1:00 Alt. High Plank Shoulder Taps*

30 Alt. Reverse Lunges**

1:00 Reverse Plank Hold

15 DB or Backpack Bent Over Rows

*Beginners, shoulder taps from knees.

**Advanced, weighted lunges.

AMRAP = As Many Rounds or Reps As Possible

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