6/26/20 Home WOD

CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Run or 1:00 High Knees + 1:00 Butt Kicks

Then, 3 Rounds:

10 DB/BP Bent Over Rows

10 Alt. Skier Jumps

3/3 Single Leg DB/BP RDL

Metcon (AMRAP – Reps)

8 Min EMOM:

MIN 1 – :50 Alt. DB Snatch or BP Snatch

MIN 2 – :30 Alt. Skier Jumps

-Rest :30-

4 Min EMOM:

MIN 1 – :50 DB/BP Up-Down Deadlift

MIN 2 – :40 Mt. Climbers

-Rest :30-

2 Min EMOM:

MIN 1 – :50 KB/DB/BP Swings

MIN 2 – :50 Jump Squats

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.

(Score is Reps)

Finisher

6 Min EMOM:

MIN 1 – :45 Seated Leg Raises over DB/BP

MIN 2 – :45 Hollow Rocks

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