12/8/20 CrossFit for Beginners

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

8 Up-Downs

8 KB Deadlifts

8 Scap Pull-Ups

2 Rounds:

6 Burpees

6 KB Swings

3 Strict Pull-Ups or 6 Ring Rows

Muscle-ups (Practice the skill!)

*Advanced*

2-3 SETS FOR QUALITY:

2-4 Strict Chest to Bar Pull-Ups

2-4 Kipping Chest to Bar Pull-Ups

-Rest-

1-3 Kipping Hips to Bar

1-3 Bar Muscle Ups

*Beginners/Intermediate*

3 SETS FOR QUALITY:

2-4 Kipping Swings

2-4 Kipping Pull Ups

Metcon (Time)

10 Rounds:

3 Muscle-Ups or 6 C2B Pull Ups

6 Burpees to Plate (25)

9 KB Swings (70/53)

*Looking for movements/loads that can be done unbroken!
-Scaled-

10 Rounds:

6 Jumping Pull Ups or Ring Rows

6 Up-Downs to Plate (10)

9 KB Swings (26/18)

Author Bio

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