7/1/20 Home WOD

CrossFit Turbocharged – CrossFit

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Warm-up

:30 Mt. Climbers

:30 Front Jacks

into…

4 Min EMOM:

8 Alt. DB/BP Lunges + 8 DB/BP Strict Press

into…

2 Rounds:

5 DB/BP Deadlifts

5 Up-Down Tuck Jumps

Metcon (No Measure)

8 Min EMOM:

MIN 1 – Alt. Sit Outs

MIN 2 – AMRAP of…4 DB/BP Deadlift + 4 DB/BP Curls + 4 DB/BP Push Press

-Rest 2:00-

12 Min AMRAP:

12 Up-Down Tuck Jumps

12 Crossbody Mountain Climbers (L+R = 1 Rep)

24 Alt. High Plank Shoulder Taps

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.

AMRAP = As Many Rounds or Reps As Possible

Finisher

4 Sets:

7 DB/BP Halos (L)

7 DB/BP Halos (R)

14 Standing Overhead Tricep Extensions

Author Bio

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