3/6/21 CrossFit for Beginners Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

10 Alt. Windmills

5 Scap Pull Ups or Scap Ring Rows

5 Kipping Swings or Hollow Rocks

10 Alt. Groiners

5 Pull Ups or Ring Rows

Then 1 Round w/ Empty Bar:

5 RDL

5 Muscle Cleans

10 Alt. Elbow Punches

5 Front Squats (:03 eccentric)

5 Hang Power Cleans (Pause :02 @ knee)

5 Hang Cleans

Clean + Hang Clean (3 x (1+1) @ 80-90% of 1RM Hang Clean)

*Pause @ knee both reps!

Metcon (Time)

IN TEAMS OF 2…

8 ROUNDS FOR TIME*

12 Hang Power Cleans (135/95)

6 Bar Muscle-Ups or 12 Pull Ups

*Partner 1 performs a full round while Partner 2 performs 16 Sit-Ups. Partner 2 begins the next full round while Partner 1 performs 16 Sit-Ups.
-Scaled-

8 ROUNDS FOR TIME*

12 Hang Power Cleans (65/55)

6 Pull Ups or Jumping Pull Ups

*Partner 1 performs a full round while Partner 2 performs 10 Sit-Ups. Partner 2 begins the next full round while Partner 1 performs 10 Sit-Ups.

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