1/26/21 CrossFit Classes Cherry Hill New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

5 Push Up to DD

10 Burpees

10 Scap Pull Ups or :15 Active Bar Hang

Then 2 Rounds:

5/5 DB Bent Row (:03 Eccentric)

:30 High Plank on DBs

5 Kipping Swings

5 K2E (RD2: TTB)

Weighted Push-Up (3 x 8-12 AHAP)

*Rest 2:00 b/t sets

Metcon (No Measure)

20 Min EMOM:

MIN 1 – 10-15 TTB

MIN 2 – 30 Ball Slams (20/14)(RX+40/25)

MIN 3 – 15 Push Ups

MIN 4 – 20 Alt. Renegade Rows (35/25)

MIN 5 – Active Rest (Jog in place)
-Scaled-

20 Min EMOM:

MIN 1 – 10-15 K2E

MIN 2 – 30 Ball Slams (14/10)

MIN 3 – 15 Push Ups to Bench/Box

MIN 4 – 20 Alt. Renegade Rows (15/10)

MIN 5 – Active Rest (Jog in place)

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