5/8/20 Home WOD

CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Run, Bike, Row, or Jumping Jacks

Then, 2 Rounds:

6/6 DB Suitcase Deadlifts or 12 Backpack Deadlifts

12 DB or Backpack Bent Over Rows (:03 eccentric)

12 Alt. High Plank Taps

Metcon (Weight)

15 Min EMOM:

MIN 1 – :40 Alt. Jump Lunges

MIN 2 – 10 Push-Ups + 10 DB or Backpack Bent Over Rows

MIN 3 – 10 Burpees over DB/Backpack

(Score is Load)

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.

Finisher

3 Rounds:

20 Alt. V-Ups

1:00 Plank

Rest as needed b/t rounds

Author Bio

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