11/19/20 CrossFit for Beginners

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

Partner Plate Race!

Then 2 Rounds:

15 Front Jacks

5 Push Up to Down Dog

8 Alt. Box Step Ups

Then 2 Rounds:

5/5 ½ Kneeling Bottoms Up KB Press

5 Push Press (:03 eccentric) (empty)

5 Strict Press (Hold lockout :02) (empty)

Push Press (Build to a heavy double!)

Metcon (Time)

21-15-12-15-21

Push Press (115/75)

Box Jump-Overs (24/20)
-Scaled-

15-12-9-12-15

Push Press (75/55)

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

Author Bio

adminCF

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