6/4/20 Home WOD

CrossFit Turbocharged – CrossFit

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Warm-up

3 Rounds:

20 Mt. Climbers

10 DB/BP Upright Row

10 DB/BP Strict Press

10 Air Squats (:03 eccentric)

Then 2 Rounds:

8 DB/BP Sumo Deadlifts

:30 DB/BP Overhead Hold

10 Alt. DB/BP High Plank Pull-Throughs

Metcon (AMRAP – Rounds and Reps)

5 Rounds

On a 3:00 running clock, AMRAP of:

10 DB/BP SDHP

7 Burpee Tuck Jumps*

-Rest 1:00 b/t Rounds-

-Begin each AMRAP where you left off in previous.

*Beginners: Up-Down Tuck Jumps or Burpees to Bench

(Score is Rounds + Reps)

AMRAP = As Many Rounds or Reps As Possible

Finisher

5 Min EMOM:

12 DB/BP Hammer Curls + Max Gun Hold

*Rest by :50 mark of each minute, allowing at least :10 of rest b/t each attempt

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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