12/9/20 CrossFit Classes Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

5 Inch Worms

Then 2 Rounds:

10 Alt. Reverse Lunges

10 Tuck Ups

10 Alt. Scorpion Stretch

10 Hollow Rocks or :20 Hollow Hold

:30 Low Plank Hold

Then, 2 Rounds w/ Empty Bar:

8 RDL (:03 eccentric)

8 Good Mornings

Deadlift (1 x ME)

1×3 @ 75-80% (Moderate) of 2RM

1×3 @ 80-85% (Mod-Heavy)

1×3+ @ 85-90% (Heavy)*

*As many reps as possible w/o failure…no more than 5 reps.

Metcon (AMRAP – Rounds and Reps)

4 Rounds:

3 Min AMRAP of…

12 Deadlifts (185/135)

24 Sit Ups

(Rest 1:00 b/t Rounds.)

*Start each AMRAP where you left off.
-Scaled-

4 Rounds:

3 Min AMRAP of…

8 Deadlifts (95/65)

16 Sit Ups or Tuck Ups

(Rest 1:00 b/t Rounds)

*Start each AMRAP where you left off.

Author Bio

adminCF

Sign Up For Your 21 Day FREE Trial Now