6/17/20 Home WOD

CrossFit Turbocharged – CrossFit

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Warm-up

1:00 Jump Rope

Then, 2 Rounds

12 Front Jacks

12 Alt. Lunges

12 Glute Bridges

4 Min EMOM:

10 Sit-Ups + Max Alt Sit-Outs

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.

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

8 Tuck-Ups

8 Hand Release Push-Ups

30 Double Unders*

-1:00 Rest-

6 Min AMRAP:

6 Tuck-Ups

6 Hand Release Push-Ups

30 Double Unders*

-1:00 Rest-

4 Min AMRAP:

4 Tuck-Ups

4 Hand Release Push-Ups

30 Double Unders*

*Beginners: Single Unders or Plate Hops

AMRAP = As Many Rounds or Reps As Possible

(Score is Rounds + Reps)

Author Bio

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