11/22/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

:45 Row (Easy-Moderate Pace)

5 Up/Down Dog

10 Scap Pull-Ups or Scap Ring Rows

10 Tuck-Ups

2 Rounds:

:30 High Plank (RD2: :30 Crab Walk)

10 Alt. Groiners

10 Ring Rows

10 Sit-Ups

Weighted Pull-ups (3 x 5-7 AHAP)

*After each set of pull ups, perform 10 bodyweight Ring, Box, or Bench Dips .

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

5 C2B Pull-Ups

10 Sit-Ups

20 Mountain Climbers (L + R = 1 Rep)
-Scaled-

15 Min AMRAP:

5 Pull-Ups or Ring Rows

10 Sit-Ups or Tuck Ups

20 Mountain Climbers (L + R = 1 Rep)