10/12/21 CrossFit for Beginners

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

5 Up/Down Dog (calf focus)

10 Alt. Groiners

20 JJ

Partner SU Race! (Best of 3)

Then 2 Rounds:

10 Alt. Cossack Squats

5 RDL*

5 Back Squats*

*Empty barbell.

Back Squat (3 x 4 @ 80% of 1RM.)

*:03 eccentric.

(1RM established 8/24/21.)

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
-Scaled-

25-20-15-10-5

Double Unders

50-40-30-20-10

Sit Ups

OR

50-40-30-20-10

Single-unders or Plate Hops

Sit-ups

OR

50-40-30-20-10

Single-unders or Plate Hops

25-20-15-10-5

Sit-ups