2/20/21 CrossFit Training Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

20 High Knees

5 Up/Down Dog

5 Scap Pull Ups or Scap Ring Row

10 Bootstrappers

5 Kipping Swings or Hollow Rocks

5 Pull Ups or Ring Rows

Then, 1 Round w/ Empty Bar:

5 RDL (:03 eccentric)

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans

5 Front Squats @ 32X1

Front Squat (3 x 3 @ 85%)

*Pause :02 all reps.

Metcon (Time)

IN TEAMS OF 2…

16 Rounds:

6 Front Squats (155/105)

8 C2B Pull-Ups

*P1 performs a full round while P2 rests. Alternate every round.

*Athlete should choose options to move unbroken.
-Scaled-

IN TEAMS OF 2…

16 Rounds:

6 Front Squats (95/65)

8 Pull-Ups or Jumping Pull Ups or Ring Rows

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