11/9/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 KB Glute Bridges

10L/R Banded Lateral Steps (quarter squat)

5 Inch Worms

10 Pause Jump Squats

Then, 5 Tempo Deadlifts (4 second pace).

Deadlift (10-6-5-3-3-3)

50%-60-75-90-90-90

Metcon (AMRAP – Rounds and Reps)

With a partner, alternating movements, 9 Minute ARMAP:

10 Alternating Weighted Step Ups (75/50)

12 TTB

2 Lengths Farmers Carry AHAP
-Scaled-

With a partner, alternating movements, 9 Minute ARMAP:

10 Alternating Weighted Step Ups (25/15)

12 K2E

2 Lengths Farmers Carry AHAP

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