10/16/21 CrossFit Training Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

LINE DRILLS:

Walking Knee Hug

Walking Quad Stretch

BK

HK

Power Skip

Then 2 Rounds:

5 Scap Pull Ups or Scap Ring Rows

5 Jumping Pull Ups or Ring Rows

5/5 Split Squats

5 Partner Push Ups

Metcon (Time)

IN TEAMS OF 2…

FOR TIME:

1 Mile Partner Plate Run (8:00 cap)

Immediately Into…

100 Strict Pull-Ups

150 HRPU

200 Alt. Plate Step-Ups (45/35)|(24/20)

Immediately Into…

1 Mile Partner Plate Run (8:00 cap)

*Partition Pull-Ups and Push-Ups and Step-Ups in any way or order to complete the work. Hold the plate any way above the waist for Step-Ups.

*Partner 1 Works while P2 Holds the Plate any way above the waist at all times. If the plate touches the ground or is rested anywhere at or below the waist, both partners perform 10 Burpees before resuming. During Step-Ups, plate is being held by the working Partner.

*35:00 time cap.
-Scaled-

IN TEAMS OF 2…

FOR TIME:

800-1200m Partner Plate Run (8:00 cap)

Immediately Into…

100 Band Assisted Pull-Ups or Ring Rows

100 HRPU or Band Assisted Push Ups

100 Alt. Plate Step-Ups (25/15)|(18/12) or BW Step Ups

Immediately Into…

800-1200m Partner Plate Run (8:00 cap)

*Partition Pull-Ups and Push-Ups and Step-Ups in any way or order to complete the work. Hold the plate any way above the waist for Step-Ups.

*Partner 1 Works while P2 Holds the Plate any way above the waist at all times. If the plate touches the ground or is rested anywhere at or below the waist, both partners perform 5 Up-Downs before resuming. During Step-Ups, plate is being held by the working Partner.

*35:00 time cap.

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