10/21/21 CrossFit Training Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

20 Mt. Climbers

10 Tuck Ups

10 Alt. Groiners

Then, 2:00 Front Rack Mobility.

Then, Coach Jon’s BB Clean Warm Up!

Clean (15 Min to Build to a Heavy Single!)

Metcon (AMRAP – Reps)

2 ROUNDS ON A 6:30 RUNNING CLOCK:

40 Sit-Ups

40 Single DB Front Squats (50/35)

Max Box Jump Overs in time remaining (24/20)

(Rest 2:00 b/t rounds)
-Scaled-

2 ROUNDS ON A 6:30 RUNNING CLOCK:

30 Sit-Ups

30 Single DB Front Squats (25/15) or 40 Air Squats

Max Box Jump Overs or Alt. Step Overs in time remaining (18/12)

(Rest 2:00 b/t rounds)