7/5/20 Home WOD

CrossFit Turbocharged – CrossFit

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Warm-up

1:00 Run

5 Inch Worms

into…

4 Min EMOM:

6 Up-Downs

6 Hand Release Push-ups

6 KB/DB/BP Swings

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 (6 Rounds for time)

EMOM Style…EVERY 4:00 FOR 6 SETS:

1:30 Run

15 Burpees*

10 KB/DB/BP Swings

*Beginners: Up-Downs

(Score is Each Set for Time)

EMOM = Every (4th) Minute On the Minute. On each (4th) minute’s start, perform the listed movement and corresponding reps, resting when finished that respective task until the start of the next (4th) minute, where you’ll perform the next movement/reps.

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