6/22/20 Home WOD

CrossFit Turbocharged – CrossFit

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Warm-up

1:00 Single Unders

Then, 3 SETS (:20 ON / :10 OFF)*

MOVT 1 – Air Squats

MOVT 2 – Mountain Climbers

*Both movements = 1 Set

Then, 2 Rounds:

5 DB/BP RDL

5 DB/BP High Pulls

5 DB/BP Hang Power Cleans

5 DB/BP Front Squats

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

200m Run (about 1:00) or 1:00 Mt. Climbers

35 Double Unders*

7 DB/BP Hang Squat Cleans

-Rest 1:00-

Repeat!

*Beginners: Single Unders or Plate Hops

AMRAP = As Many Rounds or Reps As Possible

(Score is Round + Reps)

Finisher

8 Min EMOM:

MIN 1 – Slow Bicycle Crunches

MIN 2 – :30 L Side Plank / :30 R Side Plank

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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