1/5/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1:00 Jump Rope

Then, Partner Single Under Race!

Then 2 Rounds:

10 Alt. High Plank Shoulder Taps

5 Scap Pull Ups or Scap Ring Rows

10 Bootstappers

5 Pull Ups or Jumping Pull Ups (:03 eccentric)

5 Push Up to Down Dog

Weighted Pull-ups (3 x 4-8 AHAP)

*Beginners: Skill…Kipping!

Metcon (AMRAP – Rounds and Reps)

On 10:00 Running Clock…

1 Mile Run

Max Double Unders in Remaining Time…

-Rest 2:00-

15 Min AMRAP:

5 Pull-ups (RX+ Muscle Ups)

10 HRPU

15 Air Squats
-Scaled-

On 10:00 Running Clock…

800-1200m Run

Max Single Unders in Remaining Time…

-Rest 2:00-

15 Min AMRAP:

5 Jumping Pull Ups or Ring Rows

10 Push Ups to Box/Bench

10 Air Squats

1-Mile Run (Time)

Max Effort 1-Mile Run

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