11/19/19 CrossFit for Beginners Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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Warm-up

3 Rounds:

20 Singles → 20 Fast Singles → 20 Double Unders

10 Jumping Jacks

10 Front Jacks

10 PVC Pass Throughs

10 PVC Around the Worlds

Then 2 Rounds 5 Reps w/ Empty Bar:

Strict Press w/ :02 Lockout

Push Press w/ :03 Eccentric

Push Press (15 minutes to test 1RM!)

*Beginners, 5 x 3 @ moderate weight, perfecting technique!

Metcon (Time)

1. EVERY 2:00 FOR 2 ROUNDS:

35 Double Unders

15 Push Press (115/75)

-Rest 1:00-

2. EVERY 2:00 FOR 2 ROUNDS:

35 Double Unders

12 Push Press (135/95)

-Rest 1:00-

3. EVERY 2:00 FOR 2 ROUNDS:

35 Double Unders

9 Push Press (165/115)

-Score is your fastest time for each of the three intervals.
-Scaled-

*Sub Plate Hops or 70 Singles

*Weights for Push Press (45/35), (65/55), (85/75).

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