12/18/19 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

Then, 2 Rounds:

10 Alt Lunge and FR Reach

10 Tempo Air Squat (31X1)

8 Alt Groiners

6 Push Up to Down Dog

4 Burpees

:20 Glute Bridge Hold

Front Squat (5-5-3-3-1-1)

18 min to test 1RM!

Metcon (Time)

“Speed Demon”

3 Rounds (10:00 cap):

30 Single DB Front Squats (35/25)

30 Burpees
-Scaled-

3 Rounds (10:00 cap):

20 Single DB Front Squats (15/10) or Air Squats

20 Burpees to Box or Up Downs

Author Bio

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