3/12/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

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Warm-up

Squat Warm Up

Back Squat (3×3@ 85-90% of 1RM)

10-6-5-3-3-3

50-60-75-80/85-85/90-85/90%

Metcon (3 Rounds for reps)

Tabata Pull Ups

Rest 1 Min

Tabata KB Swings (70/53)

Rest 1 Min

Tabata Alternating Lunges (Rx+ Jump Lunges)
Scaled Option 1:

Tabata Ring Rows

Rest 1 Min

Tabata KB Swings (light)

Rest 1 Min

Tabata Alternating Lunges

Scaled Option 2:

**Using “scaled option 1” movements, adjust work time from :20 to :10 and rest from :10 to :20.

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