11/3/20 CrossFit for Beginners

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

3 Rounds:

30 Single Unders

10 Scap Pull-Ups

10 Hollow Hold to Superman

5/5 SA DB Front Squat

5/5 SA DB Push Press

Toes-To-Bar (Learn the skill!)

-Beginners: K2E (knees-to-elbow)

-Advanced: Kipping K2E + TTB + Pull Up

3 x (3+3+3)

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb/20-lb dumbbells

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