1/11/22 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

5 Inch Worms

7 Glute Bridges

9 Scap Pull Ups or Scap Ring Rows

Then, 2 Rounds:

5 Up-Downs + 5 Alt. Lunges

7 RDL

9 Kipping Swings or Hollow Rocks

Front Rack Lunge (3-4 x 6 AHAP)

Metcon (Time)

4 Rounds (16 Min Cap):

21 Burpees Over Bar

7 Deadlifts (@Bodyweight) (RX+@1.5x Bodyweight)

10 Pull-Ups

Goal (Fittest)* → Goal for the fittest will be 12:00 (3:00 per round). Added challenge to these folks can be to hold the bar double overhand on the Deadlift and to try and keep the Pull-Ups unbroken for those gymnastic ninjas.

Goal (All)* → Goal for everyone is 4:00 per round. Break up deadlifts and Pull-Ups into 2-3 sets max. Fight to keep Burpees/Up-Downs under 2:00 per round.
-Scaled-

4 Rounds (16 Min Cap) :

15 Up-Downs

7 Deadlifts (95/65)

10 Jumping Pull Ups or Ring Rows

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