3/10/21 CrossFit for Beginners NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

5 Up/Down Dog

20 PT

10 ATW

10 PVC Back Squats (pause :02)

1:00 Jump Rope

Then, 1 Rounds 5 Reps w/ empty bar:

Snatch-Grip RDL

Muscle Snatch

BTN Push Press

OH Squats (pause :02 in hole)

Hang Power Snatch (hold catch :02)

Overhead Squat (5-5-3-3)

*Tempo @ 31X1

Metcon (Time)

5 Rounds:

10 Overhead Squats* (95/65)

3 Muscle Ups or Burpee Pull Ups

50 Double Unders

*Choose load that allows you to complete unbroken sets.
-Scaled-

5 Rounds:

6 Overhead Squats* (45/35)

8 Pull Ups or Jumping Pull Ups or Ring Rows

25 Double Unders or 50 Single Unders

*Choose load that allows you to complete unbroken sets.

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