1/30/21 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 Bootstrappers

10 Alt. Cossack Squats

10 Hollow Rocks

5/5 Single Leg RDL (Light KB/DB)

Then 2 Rounds:

1/1 Bodyweight Turkish Getup

5 Barbell Good Mornings (:03 Eccentric)

5 Barbell Push Press (:03 Eccentric)

Turkish Get Up (10 min to build to a challenging 1/1)

Metcon (AMRAP – Rounds)

IN TEAMS OF 2…

15 Min AMRAP:

5 Deadlift (225/155)(RX+275/195)

10 Up-Downs

15 Tuck-Ups

*100m Run after each full round

**P1 completes the DL and Up-Down while P2 rests. As soon as P1 gets to the Tuck-Ups, P2 can enter the AMRAP. P1 waits for P2 to finish the Tuck-Ups and then both Partners run the 100m together each round.
-Scaled-

(135/95)

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