11/27/21 CrossFit near Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

9 Min EMOM:

Min 1 – :50 Alt. Groiner + Twist

Min 2 – :50 Up-Down + Air Squat

Min 3 – :20 DBL KB Deadlift + :20 MB Push Press

Then, 6 Back Squats w/ Empty Bar @ 32X2.

Back Squat (3 x 4 @ 80% of 1RM)

*Pause first two reps of each set.

*:03 eccentric all reps!

Metcon (AMRAP – Rounds and Reps)

1 Round:

1:00 Max Up-Downs

1:00 Max DB/KB Farmer Hold (AHAP)

1:00 Max Wall Sit

1:00 Max Low Plank

Immediately Into…

10 Min AMRAP:

10 Push-Ups

15 Ball Slams (20/14)

20 Air Squats
-Scaled-

1 Round:

:40 Max Up-Downs

:40 Max DB/KB Farmer Hold (AHAP)

:40 Max Wall Sit

:40 Max Low Plank

Immediately Into…

10 Min AMRAP:

10 HRPU or Band Assisted Push-Ups

15 Ball Slams (14/10)

20 Air Squats