1/9/21 CrossFit for Beginners

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

30 HK

30 BK

30 JJ

Then 2 Rounds:

10/10 KB ATW

5/5 KB Halos

5/5 KB Deadlifts

5/5 KB Swings

5/5 KB High Pulls

5/5 KB Push Press

Kettlebell Snatch (Learn the skill!)

*If proficient, build to challenging 4/4.

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

20 Min AMRAP*:

400m KB Farmers Carry (70/53)

100 KB Swings (70/53)

100 Box Jump Overs (24/20)

*P1 works while P2 rests, split work as needed.
-Scaled-

IN TEAMS OF 2…

20 Min AMRAP*:

400m KB Farmers Carry (26/18)

75 KB Swings (26/18)

75 Box Step Overs (18/12)

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