9/27/20 Sunday Home Sweat

CrossFit Turbocharged – CrossFit

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Warm-up

:30 High Knees

:30 Butt Kicks

Then, (:40 ON | :20 OFF):

Alt. Reverse Lunges

DB Upright Rows

Hollow Hold

Push Up from Knees

Then…

3 Min AMRAP:

20 Seated Leg Raises Over DB

20 Crossbody Mountain Climbers

-Rest 1:00-

3 Min AMRAP:

20 Seated Leg Raises Over DB

20 Supermans

Metcon (AMRAP – Reps)

24 Min EMOM:

MIN 1 – Max Push Up w/ Alt. Reach*

MIN 2 – Max Hollow Rocks

MIN 3 – Max Alt Sit-Outs

MIN 4 – Max High Plank Hold

MIN 5 – Cardio Choice

MIN 6 – Rest

*Perform a push up to the floor, and on way back up extend your arm (alternate each rep) to reach for an object directly in front of you (ex…rig post, wall, KB/DB, etc.). Tap the object and begin next push up.