4/13/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

30 Jumping Jacks

20 Alt. High Plank Shoulder Taps

10 Push Ups

5 Up-Downs

Then 2 Rounds:

5 KB Deadlifts (:03 eccentric)

10 Hollow Rocks

5 KB Swings

5 Tuck Ups

Floor Press (4 x ME @ 75% of load from 4/6/21)

*Leave 1-2 reps in the tank each set!

Metcon (Time)

For Time:

30-25-20-15-10-5

KB Swings (53/35)

Sit-Ups

*After each full set, complete 30 Double Unders.
-Scaled-

For Time:

20-20-15-10-5

KB Swings (26/18)

Sit-Ups or Flutter Kicks

*After each full set, complete 15 Double Unders or 30 Single Unders.

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