1/6/20 CrossFit for Beginners Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

:45 Row

10 Alt. Groiners

10 Glute Bridges

:30 Shoulder Taps (Scaled: 1 Wall Walk)

Then, 2 Rounds:

5 Inchworms

10 KB Deadlifts (easy weight!)

10 Barbell Goodmornings

:30 HS Hold/Nose to Wall Hold

Deadlift (3-3-3-3*)

Start moderate and build across 4 sets to a challenging triple!

*:03 eccentric all reps.

Metcon (Time)

8-6-4-2-4-6-8

Deadlift (185/135)(RX+275/185)*

*After Every Set Complete…

8 HSPU

16 Slam Balls (20/14)(RX+40/25)

-17:00 time cap-
-Scaled-

8-6-4-2-4-6-8

Deadlift (95/65)*

*After Every Set Complete…

8 DB Strict Press (15/10)

16 Slam Balls (14/10)

Author Bio

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