11/1/21 CrossFit for Beginners Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

30 JJ

10 Alt. Lunges

8 Inch Worms

Then, 1 Round:

30 Single Unders

10/10 Single Leg Glute Bridge

10 Alt. Cossack Squats

Then 2 Rounds 5 Reps w/ Empty Bar:

RDL (:03 eccentric)

Muscle Snatch

Deadlift (pause @ knee in both directions)

Deadlift (3 x 2 @ 85-90% of 1RM)

*Controlled eccentric.

Metcon (AMRAP – Rounds and Reps)

4 Min AMRAP:

20 Ball Slams (20/14) (RX+40/25)

20 MB Sit-Ups

-Rest 1:00-

4 Min AMRAP:

20 MB Lunges

40 Double Unders

-Rest 1:00-

4 Min AMRAP:

20 Ball Slams

20 Alt. Single Leg V-Ups
-Scaled-

4 Min AMRAP:

20 Ball Slams (14/10)

20 Sit-Ups or Flutter Kicks (L + R = 1 Rep)

-Rest 1:00-

4 Min AMRAP:

20 MB Lunges or BW Lunges

20 Double Unders/Attempts or 40 Single Unders

-Rest 1:00-

4 Min AMRAP:

20 Ball Slams

20 Tuck Ups or Bicycle Crunches