1/13/21 CrossFit for Beginners

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

20 JJ

10 PT

10 ATW

10 Tempo Air Squats (2121)

Then, 2 Rounds 5 Reps w/ empty bar:

Snatch-Grip RDL

Muscle Snatch

BTN Push Press

OH Squats (pause :02 in hole)

Hang Power Snatch (hold catch :02)

Overhead Squat (3 x 5 @ 75-85%)

Metcon (Time)

20-16-12

Alt. DB Squat Snatch (50/35)

Up-Downs Over DB
-Scaled-

20-16-12

Alt. DB Snatch (35/20)

10-10-10

Up-Downs Over DB

Author Bio

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