12/15/20 CrossFit for Beginners

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 Field Goals

10 PT

10 Bootstrappers

10 Scap Pull Ups or Ring Rows (RD2: Pull Ups or Ring Rows)

Then, 2 Rounds 5 Reps w/ empty bar:

Snatch-Grip RDL

Muscle Snatch

BTN Push Press

OH Squats (pause :02 in hole)

Hang Power Snatch (hold catch :02)

Overhead Squat (3 x 3 @ 80-85%)

*Pause :02 first two reps

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP:

20 Alt. DB Snatches (50/35)

10 Chest to Bar Pull-Ups

20 DBL DB Suitcase Lunges (50/35)

10 Chest to Bar Pull-Ups
-Scaled-

14 Min AMRAP:

20 Alt. DB Snatches (15/10)

10 Jumping Pull-Ups or Ring Rows

20 DBL DB Suitcase Lunges (15/10)

10 Jumping Pull-Ups or Ring Rows

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