10/4/21 CrossFit for Beginners Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

5 Up/Down Dog

Then, Junkyard Dog Warm Up:

5 Partner T Jumps

5 Partner Army Crawl and Jump Overs

Then 2 Rounds:

10 Alt. High Plank Shoulder Taps

5/5 Half Kneeling Bottoms Up KB Press

6 Alt. DB Cleans

Max Height Box Jump (Distance)

Max Height Box Jump

Metcon (Time)

Part 1.

EVERY 2:00 x 5 SETS:

7 DB Strict Press (40/25)

10 Box Jump Overs (24/20)

Rest in Time Remaining…

(Score is Slowest Time)
**Rest 3:00 b/t Parts 1 & 2.

Metcon (AMRAP – Rounds and Reps)

Part 2.

7 Min AMRAP:

7 HSPU

7 Up-Downs

7 Box Jumps (24/20)

(Score is Rounds + Reps)
-Scaled-

Part 1:

EVERY 2:00 x 5 SETS

7 DB Strict Press (25/20)

10 Box Jump Overs or Alt. Step Overs (18/12)

Rest in Time Remaining…

**Rest 3:00 b/t Parts 1 & 2.

Part 2:

7 Min AMRAP:

1 Wall Walk or 7 Pike Push Ups

7 Up-Downs

7 Box Jumps or Alt. Step Overs

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