12/4/19 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

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Warm-up

3 minutes on Bike or Rower, increasing intensity each minute.

Min 1: Easy → Min 2: Moderate → Min 3: Moderate/Hard

Then…

20 Glute Bridges

10 PT

10 ATW

20 Alt. Elbow Punches (empty bar)

:20 Barbell Overhead Hold

7 Strict Press

7 Push Press

Push Press (3-3-3-3)

Set 1 – 65-70% x 3

Set 2 – 75-80% x 3

Set 3 – 85-90% x 3+

Set 4 – 85-90% x 3+

3+…perform max reps at that weight with the goal of at least 3.

Metcon (Time)

For Time (7:00 cap):

50 Cal Row

50 Up-Downs to Plate
-Scaled-

35 Cal Row

35 Up-Downs to Plate

Accessory Work

IN TEAMS OF 2…

400m KB Farmer Carry (70/53)

Author Bio

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