12/11/18 CrossFit for Beginners Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

30 Partner Wall Balls (in place of 30 HK, BK, JJ)

Then complete rest of Squat Warm Up

Box Squat (4 x 5 AHAP)

For those who have yet to do a Box Squat. Note the wide stance and remember to explode off of the box…

Loui Simmons From Westside Barbell Explaining Why and How to Box Squat

https://youtu.be/3LfuJihPhfQ
*Fast concentric, controlled eccentric!

Metcon (Time)

7 Rounds:

10 Burpee-to-Bar

20 Wall Balls (20/14)
-Scaled-

5 Rounds:

10 Burpees

20 Wall balls (14/10)

Accessory Work

Weighted Push Ups, 4 x 10 AHAP