1/29/20 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

1:00 — :30 Slow Air Squats (31X1) / :30 Air Squats

1:00 — :30 Alternating Sit-Thrus / :30 High Plank Shoulder Taps

1:00 — Plate Ground to Overhead (:01 Pause OH)

1:00 — Alt. Box Step-Ups

2 Rounds:

:20 Active Bar Hang

:20 Big Shoulder Rolls Back

:20 Big Shoulder Rolls Back

:20 Alt. Lunge and Reach

:20 ATWs

-Rest as Needed b/t Sets-

2 Rounds:

8/8 Barbell Elbow Punches

8 Push Press (empty bar)

8 Strict Press (empty bar)

Strict Press (3-3-3-3-3)

*Start moderate and build to a challenging set of 3.

Metcon (Time)

3 Rounds (12:00 time cap):

15 Push Press (115/75)

25 Box Jumps (24/20)

1:00 Rest
-Scaled-

3 Rounds:

15 Push Press (45/35)

15 Box Jumps or 20 Alt. Step Ups (18/12)

1:00 Rest

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