11/5/20 CrossFit Training Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

50 JJ

30 Mt. Climbers

20 Air Squats

Then, 2 Rounds:

10 Scap Pull Ups or Ring Rows

5 KB Deadlifts (:03 eccentric)

5/5 SA KB Bent Row (:03 eccentric)

10 KB Swings

DB SA Bent Over Row (3 x 10/10 AHAP)

*Pause at chest all reps!

Metcon (AMRAP – Reps)

4 Rounds:

ON A 3:00 RUNNING CLOCK…

15 C2B Pull-Ups

20 KB Swings (70/53)

Max Reps Goblet Squat

(Rest 1:00 b/t Rounds)
-Scaled-

4 Rounds:

ON A 3:00 RUNNING CLOCK…

15 Jumping Pull-Ups or Ring Rows

15 KB Swings (26/18)

Max Reps Goblet Squat or Air Squat

(Rest 1:00 b/t Rounds)

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