1/11/21 CrossFit Classes Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

“Partner” Plate Race!

Then 2 Rounds:

5 Inch Worms

5/5 Leg Swings

5 Bootstrappers

5 Sumo Deadlifts @ 3131 (empty bar)

Then, 2 Rounds:

12 Tuck Ups

5 Sumo Good Mornings (empty bar)

8 Alt. Cossack Squats

Sumo Deadlift (3-4 x 4 @ 80-85%)

*:03 eccentric all reps!

*No Touch & Go!

Metcon (Time)

3 Rounds:

6 Deadlifts (315/225)

12 V-Ups

72 Double Unders
-Scaled-

3 Rounds:

6 Deadlifts (135/95)

12 Tuck Ups

36 Double Unders/Plate Hops or 72 Single Unders

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