3/8/21 CrossFit Classes South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

6 Min EMOM:

MIN 1 – :15 Air Squat + :15 Jump Squats + :15 Squat Hold

MIN 2 – :15 Alt. High Plank Shoulder Taps + :30 High Plank

MIN 3 – :30 Banded Pull Aparts + :15 Band Upright Rows

Then 1 Round:

8/8 Half Kneeling Bottoms Up KB Press

5/5 Stand-to-Base

Turkish Get Up (Build to a challenging 1/1!)

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

20 Min AMRAP:

100 Pull-Ups

100 Push-Ups

100 Sit-Ups

100 Air Squats

*P1 works while P2 rests. Split work as needed.
-Scaled-

IN TEAMS OF 2…

20 Min AMRAP:

50 Pull-Ups or Ring Rows

50 Push-Ups (box/bench)

50 Sit-Ups

50 Air Squats

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