12/17/20 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 High Knees

20 Butt Kicks

20 JJ

200m Run

Then, 2 Rounds:

10 MB Deadlifts

10 MB Alt. Reverse Lunges

10 Up-Downs

10 Alt. High Plank Shoulder Taps

5 Slow Push Ups

Floor Press (3 x 10-15 AHAP)

Metcon (Time)

FOR TIME:

40 Ball Slams (20/14)

30 Burpees

20 Alt. Single DB Box Step-Overs (50/35)(24″/20″)

5 Wall Walks or 15 Push Ups

800m Run

5 Wall Walks or 15 Push Ups

20 Alt. Single DB Box Step-Over

30 Burpees

40 Ball Slams
-Scaled-

30 Ball Slams (14/10)

20 Up-Downs

20 Alt. Single DB Box Step-Overs (20/15)(“18/12”)

3 Wall Walks or 15 Push Ups

400m Run

3 Wall Walks or 15 Push Ups

20 Alt. Single DB Box Step-Over

20 Up-Downs

30 Ball Slams

Author Bio

adminCF

Sign Up For Your 21 Day FREE Trial Now