2/27/21 CrossFit Training South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10 Alt. Lunge and Reach

10 PT

10 ATW

10 Air Squats (pause :02)

10 Burpees

Then 1 Round 5 Reps w/ Empty Bar:

Snatch Grip RDL

Snatch High Pull

Muscle Snatch

OH Squat

Hang Snatch

Snatch Pull + Snatch (Build to a moderate-challenging set of (1+1))

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

16 Min AMRAP:

40 DB Front Squats (50/35)

20 Burpees Over DB

40 Alt. DB Step-Ups (24/20)

20 Burpees Over DB

40 Alt. Pistol Squats

20 Burpees Over DB

*Only 1 partner works at a time. Share reps any way.
-Scaled-

IN TEAMS OF 2…

16 Min AMRAP:

30 DB Front Squats (25/15)

20 Up-Downs

30 Alt. DB Step-Ups (18/12) or Bodyweight Step-Ups

20 Up-Downs

30 Air Squats

20 Up-Downs

Author Bio

adminCF

Sign Up For Your 21 Day FREE Trial Now