6/23/20 Home WOD

CrossFit Turbocharged – CrossFit

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Warm-up

1:00 Up-Downs

Then 2 Rounds:

:30 High Plank

5/5 Split Squats

5 Push Ups

20 Front Jacks

10 DB/BP Snatches

10 DB/BP Bent Rows

Strength (4 x 24)

4 Sets AHAP:

12 DB/BP Bench or Floor Press

12 DB/BP Pull Overs

-Rest 2:00 b/t Sets-

Metcon (AMRAP – Reps)

ON A 5:00 RUNNING CLOCK…

20 Alt. DB/BP Suitcase Lunges

15 Renegade Rows*

20 DB/BP Push Press

Max Burpees in Remaining Time

-Rest 2:00-

ON A 7:00 RUNNING CLOCK…

30 Alt. DB/BP Suitcase Lunges

25 Renegade Rows*

30 DB/BP Push Press

Max Burpees in Remaining Time

*1 Rep Renegade Row = 1 Push-Up + 1 Row L + 1 Row R

*Beginners: Use light DB, water bottles, or empty hands.

*Advanced: Moderate DB

(Score is Reps)

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