1/14/21 CrossFit near Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 Alt. Lunge & Reach

:15 DB Front Rack March (Left Arm)

:15 DB Front Rack March (Right Arm)

:20 Crab Walk…2 steps FWD + 2 steps REV (…repeat)

5 Up-Down Dog

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Clean

10 Alt. Elbow Punches

5 Hang Power Clean

3 Push Press

3 Split Jerk (Hold Split :02)

Split Jerk (3 x 2 @ 80-90%)

Metcon (No Measure)

20 Min EMOM:

MIN 1 – :45 Max Single DB Front Rack Alt. Step-Ups (35/20lb)(24/20″)

MIN 2 – :45 Max Strict Ring Dips

MIN 3 – :45 Plank Hold (RX+ 45/25)

MIN 4&5 – 1:45 ME Run (200m intervals)
-Scaled-

20 Min EMOM:

MIN 1 – :30 Max Single DB Front Rack Alt. Step-Ups (20/15lb)(18/12″)

MIN 2 – :30 Max Box/Bench Dips

MIN 3 – :30 Plank Hold

MIN 4&5 – 1:30 ME Run (100m intervals)

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