10/29/20 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

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Warm-up

1:00 Jump Rope

10 Partner Sit Ups

Then 2 Rounds:

10 Scap Pull Ups or Ring Rows

10 Alt. Box Step Ups

5 Pull Ups or Ring Rows (:03 eccentric)

5 Box Jumps

Then 2 Rounds w/ Empty Bar:

5 RDL

5 Supinated Pendlay Row (Hold :02 at chest)

Supinated Pendlay Row (4 x 6 AHAP)

*:03 eccentric all reps.

Metcon (Time)

2 Rounds:

50 Double Unders

25 Pull Ups

50 Box Jumps (24/20)

25 Sit Ups
-Scaled-

2 Rounds:

50 Single Unders or 25 DU Taps

25 Ring Rows

30 Box Jumps or Alt. Step Ups (18/12)

25 Sit Ups or Flutter Kicks

Author Bio

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