7/2/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

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

into…

3 SETS (:20 ON / :10 OFF)*

MOVT 1 – Push Ups

MOVT 2 – Alt. DB Snatch or BP Snatch

*Both movements = 1 Set

Strength

4 Sets AHAP:

12 DB/BP Shrugs

12 DB/BP Strict Press

12 DB/BP Front Raises

-Rest 1:30 b/t sets-

Metcon (AMRAP – Reps)

3 SETS FOR MAX REPS:

1:30 – DB/BP Floor Press

1:30 – Renegade Row*

1:30 – Hollow Rocks

-1:30 Rest b/t Sets-

*1 Rep Renegade Row = 1 Push-Up + 1 Row L + 1 Row R

*Beginners: Use light DB, water bottles, or empty hands

*Advanced: Moderate DB

(Score is Reps)

Author Bio

adminCF

Sign Up For Your 21 Day FREE Trial Now