6/10/20 Home WOD

CrossFit Turbocharged – CrossFit

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Warm-up

1:00 Up-Downs

Then, 2 Rounds:

10 Alt. Groiners

5 Push Ups

5 KB/DB/BP Deadlifts

Then 2 Rounds:

10 Glute Bridges

5 Sit-Ups

5 KB/DB/BP Swings

Metcon (AMRAP – Reps)

30 Min EMOM:

MIN 1 – MAX Burpee w/ Double Push Up*

MIN 2 – MAX KB/DB/BP Bent Row

MIN 3 – MAX Sit-Ups

MIN 4 – MAX KB/DB/BP Swings

MIN 5 – Rest

*1 Rep = Sprawl to ground / Push back up to Plank / Perform Extra Push-Up / Jump Up to Clap

*Beginners: Sub Up-Downs or Burpee to Bench

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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