2/15/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

5 Up-Downs

5/5 Split Squats

5 Scap Pull Ups or Scap Ring Rows

5 Kipping Swings or Hollow Rocks

5 Pull Ups or Ring Rows

Then, 1 Round:

10 RDL

5 Muscle Clean

10 Alt. Elbow Punches

5 Strict Press (hold lockout :01)

5 Push Press (:03 eccentric)

Strict Press + Push Press (3 x (3+1) @ 75-85% of 1RM Strict Press)

Metcon (Time)

FOR TIME:

40 KB Swings (70/53)

30 Single DB Alt. Step-Ups (50/35) || (24/20)*

20 Pull Ups

10 HSPU (RX+ Strict)

20 Pull Ups

30 Single DB Alt. Step-Ups

40 KB Swings

*DB Can be held in any way above the waist.
-Scaled-

FOR TIME:

40 KB Swings (26/18)

30 Single DB Alt. Step-Ups (25/15) || (18/12)*

20 Jumping Pull Ups or Ring Rows

10 DB Strict Press (25/15) or Box HSPU

20 Jumping Pull Ups or Ring Rows

30 Single DB Alt. Step-Ups

40 KB Swings

Author Bio

adminCF

Sign Up For Your 21 Day FREE Trial Now