1/15/22 CrossFit For Beginners

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 JJ

5 Up/Down Dog

10 Alt. High Plank Shoulder Taps

5 Sit Ups

8 MB Front Squats

8 Med Ball Push Press

Handstand Walk (ON A 10:00 RUNNING CLOCK… Practice HS Hold or HS)

Beginner progressions available!

Metcon (Time)

IN TEAMS OF 2…

FOR TIME (20 Min Cap):

20-40-60-80-100

Partner Med Ball Sit-Ups (20/14)**

Wall Balls

*Split work as needed. P1 works while P2 rests. After each full set, perform 4 Wall Walks as a team (you go, I go).

**For the MB Sit-Ups, P1 does sit-up with ball then hands it to P2 who does rep #2 with ball and so on.

*Goal (Fittest)* → 15:00! Unbroken Wall Balls up to the set of 40 and quick Wall Walks should get this done!

*Goal (All)* → Everyone should aim for sub 20:00. Quick sets of Wall Balls then send it back to your partner!
-Scaled-

IN TEAMS OF 2…

FOR TIME (20 Min Cap):

20-40-60-80-100

Partner Med Ball Sit-Ups (14/10)**

Wall Balls

*Split work as needed. P1 works while P2 rests. After each full set, perform 2 Wall Walks as a team (you go, I go).

**For the MB Sit-Ups, P1 does sit-up with ball then hands it to P2 who does rep #2 with ball and so on.

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