1/19/22 CrossFit Haddonfield, Collingswood, Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

1:00 Row (Moderate Pace)

10 Tuck Ups (RD2: Hanging Knee Raises)

15 Band Pull Aparts

10 Scap Pull-Ups (RD2: 10 Kipping Swings)

5 “Palms Up” Ring Rows (Pause @ top for :02)

Weighted Chin-Ups (8-8-6-6)

2 x 8, 2 x 6 AHAP

*Superset with 3-5 “Perfect” reps of DBL KB Swing…starting Light and building to your workout weight.

Metcon (AMRAP – Rounds and Reps)

2 SETS…

8 Min AMRAP:

15 Cal Row or 20 DBL KB Swings (70/53)

10 C2B Pull Ups

15 TTB

(Rest 2:00 b/t Sets)

*Pick up in second AMRAP where you left off in first.

Goal (Fittest) → Aim to get into 6 rounds or more.

Goal (All) → Aim to get into 5 Rounds or more. Any Pull-Up option should be completed in 1-2 Sets.
-Scaled-

2 SETS…

8 Min AMRAP:

12 Cal Row or 15 KB Swings (26/18)

10 Pull Ups, Jumping Pull Ups, or Ring Rows

15 K2E or Sit Ups

(Rest 2:00 b/t Sets)

*Pick up in second AMRAP where you left off in first.