12/5/20 CrossFit for Beginners Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

5 Inch Worms

10 Scap Pull-Ups

10 Bootstrappers

:15 Active Bar Hang

:15 Top of Ring Dip Hold or High Plank Hold

Then, 2 Rounds w/ Empty Bar:

8 RDL (:03 eccentric)

8 Good Mornings

Deadlift (1 x ME)

1×4 @ 70-75% (Moderate) of 2RM

1×4 @ 75-80% (Mod)

1×4+ @ 80-85% (Mod-Heavy)*

*As many reps as possible w/o failure…no more than 8.

Metcon (Time)

4 Rounds:

10 Deadlifts (225/155)

15 Strict Ring Dips or Push Ups

10 TTB

Rest 1:00 b/t Rounds.
-Scaled-

4 Rounds:

10 Deadlifts (95/65)

15 Box/Bench Dips or Push Ups

10 K2E or Lying Leg Raises

Rest 1:00 b/t Rounds.

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