10/20/21 CrossFit for Beginners

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

30 HK

30 BK

10 Up-Downs

Then 2 Rounds:

10 Glute Bridges (hold :02)

5 Supermans (hold :02)

5 Scap Pull Ups or Scap Ring Rows

10 Kipping Swings or Jumping Pull Ups

Then…8 Tempo Deadlifts @ 50% or less (3131)

Deadlift (3 x 3 @ 85% of 1RM)

*1RM established 8/27/21.

Metcon (Time)

4 Rounds:

15 C2B Pull Ups

9 Deadlifts (185/125)

400m Run
-Scaled-

4 Rounds:

15 Band Assisted Pull Ups, Jumping PU, or Ring Rows

9 Deadlifts (95/65)

200m Run