6/7/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 High Knees

30 Butt Kicks

30 Mt. Climbers

Then, 2 Rounds:

10 Paused Jump Squats

10 Alt. Sit Outs

Then, 4 Min EMOM:

5 Burpees into Max Single Unders

*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.

Metcon (AMRAP – Reps)

24 Min EMOM:

MIN 1 – MAX Double Unders*

MIN 2 – MAX DB/BP Front Squats

MIN 3 – MAX Alt. V-ups

MIN 4 – Walking Rest

*Beginners: Single Unders or Plate Hops

(Score is Reps)

Cool-Down

3:00-5:00 Yoga Flow:

Up/Down Dog

Child’s Pose

Lizard

Pigeon

Author Bio

adminCF

Sign Up For Your 21 Day FREE Trial Now