6/9/20 Home WOD

CrossFit Turbocharged – CrossFit

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Warm-up

1:00 Run or :30 High Knees + :30 Front Jacks

Then, 3 Rounds:

6 DB/BP Strict Press

6 Alt. Lunges

20 Mt. Climbers (L+R = 1 Rep)

Push Press (3 x 6)

:03 eccentric

Dumbbell Push Press (3 x 6)

:03 eccentric

Bulgarian Split Squat (3 x 6/6 @ 2121)

*Perform a set of Split Squats immediately after each set of Push Press.

Strength…

3 Sets AHAP:

6 DB/BP Push Press (:03 eccentric)

6/6 DB/BP Split Squats (2121*)

* :02 eccentric, :01 pause at bottom, :02 concentric, :01 pause at top before next rep.

-Rest as Needed b/t Sets-

Metcon (AMRAP – Rounds and Reps)

3 Rounds…

On a 4:00 running clock, AMRAP of:

20 Alt. Sit Outs

10 Alt. DB/BP Suitcase Lunges

7 DB/BP Push Press

-Rest 1:00 b/t Sets-

AMRAP = As Many Rounds or Reps As Possible

(Score is Rounds + Reps)

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