12/1/21 CrossFit for Beginners Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

8 Up/Down Dog

8 Alt. Pass Through Lunges

8 Ring Rows

8 Up-Downs

8 PVC Muscle Snatches

Then, 2 Rounds:

8 Single DB RDL

8 Jumping Pull Ups

8 Single DB Bent Row

8 Alt. DB Snatch

Supinated Pendlay Row (4 x 6 AHAP)

*Pause at chest all reps.

Metcon (Time)

3 Rounds (10 min cap):

20 Alt. DB Snatch (50/35)

15 Pull-Ups

20 Alt. DB OH Lunges*

*Switch hands after 10 reps. Lunges alternate legs each rep (forward or reverse).
-Scaled-

3 Rounds (10 min cap):

20 Alt. DB Snatch (25/15)

15 Jumping Pull-Ups or Ring Rows

20 Alt. DB OH Lunges* or Bodyweight Alt. Lunges

*Switch hands after 10 reps. Lunges alternate legs each rep (forward or reverse).